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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%

Macro Nutrients

	Royal Red Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Energy	16% 466kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	25% 8g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	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	63.6% 82.7g	77.4% 101g	130g per day for Men 19-50 years
Sugars	NA	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	93% 35.3g	11% 4.1g	38g per day for Men 19-50 years
Protein	64% 36g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Royal 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	46% 0.55mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	7.7% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	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	139% 557μg	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	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Calcium	18.6% 186mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	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	154% 12.3mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	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	82.2% 575mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	13.4% 7.37μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	9.54% 1.05mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.12% 4.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Royal 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 Royal Red Kidney Beans vs Cookies, chocolate sandwich, with creme filling, regular:

• 5 ounces of Royal Red Kidney Beans have 2 times more Vitamin B1, 2.9 times more Vitamin B5, 17.2 times more Vitamin B6, 6.4 times more Vitamin B9 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular.
• Both Royal Red Kidney Beans and Cookies, chocolate sandwich, with creme filling, regular provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Royal Red Kidney Beans as well as Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Royal Red Kidney Beans have 6.2 times more Calcium, 3 times more Copper, 2.9 times more Magnesium, 1.6 times more Manganese, 4.4 times more Phosphorus, 5.8 times more Potassium and 3.6 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 Iron, 1.6 times more Selenium and 29.8 times more Sodium than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal Red Kidney Beans have 8.6 times more Fiber and 4.9 times more Protein than Cookies, chocolate sandwich, with creme filling, regular.
• While 5 oz of Cookies, chocolate sandwich, with creme filling, regular contain 1.4 times more Energy, 42.5 times more Fat, 86.9 times more Saturated Fat, 2 times more Omega 3 and 33.5 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cookies, chocolate sandwich, with creme filling, regular offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6