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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%

Macro Nutrients

	Red Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Energy	16.5% 478kcal	23.5% 682kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	38.6% 37.4g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	33% 10.5g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	24% 4.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	72.4% 94g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	97% 70.3g	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	56.7% 21.5g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	57% 32g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	22.2% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	4.8% 0.062mg	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	6.38% 25.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	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	2% 0.3mg	15% 2.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Calcium	11.8% 118mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	49.6% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	55.5% 4.44mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	23% 0.53mg	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	82.2% 575mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	31% 462mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.077% 2.83g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Red Kidney Beans have 6.4 times more Vitamin B1, 1.5 times more Vitamin B3, 4.4 times more Vitamin B5, 9 times more Vitamin B6, 21.9 times more Vitamin B9 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While 5 oz of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain more Vitamin B12, 7.5 times more Vitamin E and 2 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• 5 ounces of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin A and Vitamin D in five ounces.

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

• 5 ounces of Red Kidney Beans have 2.4 times more Calcium, 2.2 times more Copper, 2.1 times more Iron, 3.5 times more Magnesium, 3 times more Manganese, 4.5 times more Phosphorus, 5.7 times more Potassium and 4.8 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While 5 oz of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 27.2 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 2.5 times more Omega 3, 2.9 times more Fiber and 6.3 times more Protein than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While 5 oz of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 1.4 times more Energy, 24.9 times more Fat, 48.2 times more Saturated Fat, 12.5 times more Omega 6 and 23.6 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6