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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%

Macro Nutrients

	Boiled Red Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Energy	6.2% 180kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	25% 8g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	77.4% 101g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	79.5% 57.6g	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	1.37% 0.99g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 55.3g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	11% 4.1g	38g per day for Men 19-50 years
Protein	22% 12.3g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular	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	19% 0.23mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	7.7% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	2.5% 0.033mg	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	46% 184μg	21.6% 86.5μg	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	1.9% 1.7mg	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	0.28% 0.043mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	52.6% 0.47mg	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	52% 4.17mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	43% 0.99mg	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	28.8% 201mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	13.4% 7.37μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	9.54% 1.05mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.12% 4.4g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Red Kidney Beans have 5.2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Cookies, chocolate sandwich, with creme filling, regular.
• While 5 oz of Cookies, chocolate sandwich, with creme filling, regular contain 4.1 times more Vitamin B2, 4.5 times more Vitamin B3, 82.3 times more Vitamin E and 3.3 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cookies, chocolate sandwich, with creme filling, regular provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 5 ounces of Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin B6
• Both Boiled Red Kidney Beans as well as Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Boiled Red Kidney Beans have 1.3 times more Calcium, 1.5 times more Phosphorus, 1.7 times more Potassium and 1.4 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular.
• While 5 oz of Cookies, chocolate sandwich, with creme filling, regular contain 1.4 times more Copper, 4.1 times more Iron, 1.5 times more Manganese, 4.3 times more Selenium and 194 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cookies, chocolate sandwich, with creme filling, regular contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 2.6 times more Fiber and 1.7 times more Protein than Cookies, chocolate sandwich, with creme filling, regular.
• While 5 oz of Cookies, chocolate sandwich, with creme filling, regular contain 3.7 times more Energy, 38.3 times more Fat, 78.5 times more Saturated Fat, 1.8 times more Omega 3, 30.4 times more Omega 6, 3.1 times more Carbohydrate and 127.1 times more Sugars than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6