Comparing Nutrients in 5 ounces California Red Kidney Beans VS Cookies, chocolate chip, commercially prepared, special dietary

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cookies, chocolate chip, commercially prepared, special dietary	3%	33%	64%

Macro Nutrients

	California Red Kidney Beans	Cookies, chocolate chip, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	16% 468kcal	22% 638kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	18.5% 5.93g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	30.7% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	39% 6.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	78% 56.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	93% 35.3g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	9.87% 5.53g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cookies, chocolate chip, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	25% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	140% 558μg	19% 76.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.38mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cookies, chocolate chip, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	27.6% 276mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	34.3% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	166% 13.3mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	22.5% 0.52mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	82% 574mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	23% 346mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.2% 7.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Cookies, chocolate chip, commercially prepared, special dietary:

• Raw California Red Kidney Beans have 1.4 times more Vitamin B1, 3.9 times more Vitamin B5, 22.1 times more Vitamin B6, 7.3 times more Vitamin B9 and more Vitamin C than Cookies, chocolate chip, commercially prepared, special dietary.
• While Cookies, chocolate chip, commercially prepared, special dietary contain 1.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cookies, chocolate chip, commercially prepared, special dietary have similar amounts of Vitamin B2 per 5 oz.
• Both Raw California Red Kidney Beans as well as Cookies, chocolate chip, commercially prepared, special dietary have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Cookies, chocolate chip, commercially prepared, special dietary:

• Raw California Red Kidney Beans have 4.2 times more Calcium, 5 times more Copper, 2.7 times more Iron, 7.6 times more Magnesium, 2.7 times more Manganese, 3.7 times more Phosphorus, 7.5 times more Potassium, 1.2 times more Selenium and 5.4 times more Zinc than Cookies, chocolate chip, commercially prepared, special dietary.
• While Cookies, chocolate chip, commercially prepared, special dietary contain 22.2 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 15.6 times more Fiber and 6.2 times more Protein than Cookies, chocolate chip, commercially prepared, special dietary.
• While Cookies, chocolate chip, commercially prepared, special dietary contain 1.4 times more Energy, 67.2 times more Fat, 116.2 times more Saturated Fat, 4.1 times more Omega 3 and 86.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cookies, chocolate chip, commercially prepared, special dietary have similar amounts of Carbohydrate per 5 oz.
• Both Raw California Red Kidney Beans as well as Cookies, chocolate chip, commercially prepared, special dietary have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.