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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cookies, fudge, cake-type (includes trolley cakes)	5%	9%	86%

Macro Nutrients

	Boiled Red Kidney Beans	Cookies, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Energy	6.2% 180kcal	17% 495kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	5.4% 5.24g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	4.93% 1.58g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	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	25% 32.3g	85.4% 111g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	27.6% 10.5g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	22% 12.3g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	19% 0.23mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	46% 184μg	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	1.9% 1.7mg	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	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cookies, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	52% 4.17mg	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	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	28.8% 201mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	5.75% 196mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	9.28% 5.1μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	18% 272mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Boiled Red Kidney Beans have 3.9 times more Vitamin B6 and 3 times more Vitamin B9 than Cookies, fudge, cake-type (includes trolley cakes).
• While 5 oz of Cookies, fudge, cake-type (includes trolley cakes) contain 1.4 times more Vitamin B1, 3.3 times more Vitamin B2, 2.1 times more Vitamin B3 and more Vitamin B12 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cookies, fudge, cake-type (includes trolley cakes) provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled Red Kidney Beans as well as Cookies, fudge, cake-type (includes trolley cakes) have insufficient amounts of Vitamin A and Vitamin C in five ounces.

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

• 5 ounces of Boiled Red Kidney Beans have 1.4 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 2.9 times more Potassium and 1.9 times more Zinc than Cookies, fudge, cake-type (includes trolley cakes).
• While 5 oz of Cookies, fudge, cake-type (includes trolley cakes) contain 3 times more Selenium and 96 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cookies, fudge, cake-type (includes trolley cakes) contain similar levels of Calcium, Copper and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 12.9 times more Omega 3, 2.6 times more Fiber and 1.7 times more Protein than Cookies, fudge, cake-type (includes trolley cakes).
• While 5 oz of Cookies, fudge, cake-type (includes trolley cakes) contain 2.7 times more Energy, 7.4 times more Fat, 15.4 times more Saturated Fat, 4.2 times more Omega 6 and 3.4 times more Carbohydrate than Boiled Red Kidney Beans.
• 5 ounces of Boiled 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