Comparing Nutrients in 5 ounces California Red Kidney Beans VS Cookies, Marie biscuit

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cookies, Marie biscuit	7%	23%	70%

Macro Nutrients

	California Red Kidney Beans	Cookies, Marie biscuit	Recommended Dietary Allowance
Energy	16% 468kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	13% 2.2g	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	77% 100g	130g per day for Men 19-50 years
Sugars	NA	41.4% 30g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cookies, Marie biscuit	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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	53.8% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	34.2% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	8.07% 0.1mg	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	42% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.2% 0.27μg	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	4.25% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cookies, Marie biscuit	Recommended Dietary Allowance
Calcium	27.6% 276mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	16% 0.14mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	NA	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	12.8% 435mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	61.6% 34μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	35% 524mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cookies, Marie biscuit per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Cookies, Marie biscuit 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, Marie biscuit:

• 5 ounces of California Red Kidney Beans have 5.4 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Cookies, Marie biscuit.
• While 5 oz of Cookies, Marie biscuit contain 2.3 times more Vitamin B2, 1.9 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, Marie biscuit provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 5 ounces of Cookies, Marie biscuit have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cookies, Marie biscuit have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Cookies, Marie biscuit:

• 5 ounces of California Red Kidney Beans have more Calcium, 10.9 times more Copper, more Iron, 5.7 times more Magnesium, 2.1 times more Phosphorus, 4.9 times more Potassium and 4.2 times more Zinc than Cookies, Marie biscuit.
• While 5 oz of Cookies, Marie biscuit contain 7.5 times more Selenium and 33.6 times more Sodium than Raw California Red Kidney Beans.
• 5 ounces of Cookies, Marie biscuit lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 7.1 times more Fiber and 3.5 times more Protein than Cookies, Marie biscuit.
• While 5 oz of Cookies, Marie biscuit contain 42.3 times more Fat, 147 times more Saturated Fat, 1.4 times more Omega 3 and 28.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, Marie biscuit offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6