Comparing Nutrients in 5 ounces California Red Kidney Beans VS Cookies, chocolate sandwich, with extra creme filling

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%

Macro Nutrients

	California Red Kidney Beans	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Energy	16% 468kcal	24.3% 704kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	36% 34.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	24% 7.73g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	20% 3.43g	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	74.4% 97g	130g per day for Men 19-50 years
Sugars	NA	90% 65.2g	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	0.7% 0.51g	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	% 1.56g	g per day for Men 19-50 years
Sucrose	NA	% 63g	g per day for Men 19-50 years
Fiber	93% 35.3g	10% 3.83g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	11% 6.14g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	0% 0mg	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	16.3% 65.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.32% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Calcium	27.6% 276mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	53% 0.48mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	30.6% 0.7mg	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	14% 98mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	33% 498mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.063% 2.34g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cookies, chocolate sandwich, with extra creme filling per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Cookies, chocolate sandwich, with extra creme filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Cookies, chocolate sandwich, with extra creme filling:

• 5 ounces of California Red Kidney Beans have 4.6 times more Vitamin B1, 1.8 times more Vitamin B2, 5.5 times more Vitamin B5, more Vitamin B6, 8.6 times more Vitamin B9 and more Vitamin C than Cookies, chocolate sandwich, with extra creme filling.
• Both California Red Kidney Beans and Cookies, chocolate sandwich, with extra creme filling provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw California Red Kidney Beans as well as Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Cookies, chocolate sandwich, with extra creme filling:

• 5 ounces of California Red Kidney Beans have 12.2 times more Calcium, 3.3 times more Copper, 4.4 times more Magnesium, 2 times more Manganese, 5.9 times more Phosphorus, 10.9 times more Potassium and 3.3 times more Zinc than Cookies, chocolate sandwich, with extra creme filling.
• While 5 oz of Cookies, chocolate sandwich, with extra creme filling contain 2.5 times more Selenium and 31.9 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, chocolate sandwich, with extra creme filling contain similar levels of Iron per five ounces.
• 5 ounces of Cookies, chocolate sandwich, with extra creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 1.6 times more Omega 3, 9.2 times more Fiber and 5.6 times more Protein than Cookies, chocolate sandwich, with extra creme filling.
• While 5 oz of Cookies, chocolate sandwich, with extra creme filling contain 1.5 times more Energy, 98.1 times more Fat, 151.5 times more Saturated Fat and 44.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, chocolate sandwich, with extra creme filling offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6