Comparing Nutrients in 5 ounces California Red Kidney Beans VS Cookies, fudge, cake-type (includes trolley cakes)

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cookies, fudge, cake-type (includes trolley cakes)	5%	9%	86%

Macro Nutrients

	California Red Kidney Beans	Cookies, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Energy	16% 468kcal	17% 495kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	5.4% 5.24g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	4.93% 1.58g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	3.78% 0.64g	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	85.4% 111g	130g per day for Men 19-50 years
Sugars	NA	NA	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cookies, fudge, cake-type (includes trolley cakes)	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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	3.4% 0.044mg	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	15.2% 61μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.72% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.38mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cookies, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Calcium	27.6% 276mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	46% 0.41mg	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	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	20% 0.46mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	5.75% 196mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	9.28% 5.1μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	18% 272mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cookies, fudge, cake-type (includes trolley cakes) per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Cookies, fudge, cake-type (includes trolley cakes) 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, fudge, cake-type (includes trolley cakes):

• 5 ounces of California Red Kidney Beans have 2.3 times more Vitamin B1, 1.7 times more Vitamin B3, 3.2 times more Vitamin B5, 12.8 times more Vitamin B6, 9.2 times more Vitamin B9 and 45 times more Vitamin C than Cookies, fudge, cake-type (includes trolley cakes).
• While 5 oz of Cookies, fudge, cake-type (includes trolley cakes) contain more Vitamin B12 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, fudge, cake-type (includes trolley cakes) provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 5 ounces of Cookies, fudge, cake-type (includes trolley cakes) have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cookies, fudge, cake-type (includes trolley cakes) have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Cookies, fudge, cake-type (includes trolley cakes):

• 5 ounces of California Red Kidney Beans have 5.7 times more Calcium, 3.8 times more Copper, 3.8 times more Iron, 5 times more Magnesium, 3.1 times more Manganese, 4.9 times more Phosphorus, 10.8 times more Potassium and 4.6 times more Zinc than Cookies, fudge, cake-type (includes trolley cakes).
• While 5 oz of Cookies, fudge, cake-type (includes trolley cakes) contain 17.5 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, fudge, cake-type (includes trolley cakes) contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 6.5 times more Omega 3, 8.9 times more Fiber and 4.9 times more Protein than Cookies, fudge, cake-type (includes trolley cakes).
• While 5 oz of Cookies, fudge, cake-type (includes trolley cakes) contain 14.8 times more Fat, 30.9 times more Saturated Fat, 8.4 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, fudge, cake-type (includes trolley cakes) offer comparable quantities of Energy per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Cookies, fudge, cake-type (includes trolley cakes) provide inadequate amounts of Omega 3