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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Cookies, vanilla sandwich with creme filling	4%	37%	59%

Macro Nutrients

	Royal Red Kidney Beans	Cookies, vanilla sandwich with creme filling	Recommended Dietary Allowance
Energy	16% 466kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	29.2% 28.3g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	13% 4.22g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	58.5% 9.94g	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	78.6% 102g	130g per day for Men 19-50 years
Sugars	NA	77% 55.7g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	64% 36g	11.4% 6.38g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Cookies, vanilla sandwich with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	1.96% 0.026mg	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	17.7% 71μg	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	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Cookies, vanilla sandwich with creme filling	Recommended Dietary Allowance
Calcium	18.6% 186mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	18% 0.16mg	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	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	18% 0.41mg	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	15% 106mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	7.73% 4.25μg	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	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.084% 3.1g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Royal Red Kidney Beans have 1.5 times more Vitamin B1, 2 times more Vitamin B5, 22 times more Vitamin B6, 7.9 times more Vitamin B9 and more Vitamin C than Cookies, vanilla sandwich with creme filling.
• While 5 oz of Cookies, vanilla sandwich with creme filling contain 1.3 times more Vitamin B3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cookies, vanilla sandwich with creme filling provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cookies, vanilla sandwich with creme filling have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Royal Red Kidney Beans as well as Cookies, vanilla sandwich with creme filling 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, vanilla sandwich with creme filling:

• 5 ounces of Royal Red Kidney Beans have 4.9 times more Calcium, 8.8 times more Copper, 3.9 times more Iron, 9.9 times more Magnesium, 3.8 times more Manganese, 5.4 times more Phosphorus, 14.8 times more Potassium and 6.7 times more Zinc than Cookies, vanilla sandwich with creme filling.
• While 5 oz of Cookies, vanilla sandwich with creme filling contain 29.8 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cookies, vanilla sandwich with creme filling contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal Red Kidney Beans have 16.6 times more Fiber and 5.6 times more Protein than Cookies, vanilla sandwich with creme filling.
• While 5 oz of Cookies, vanilla sandwich with creme filling contain 1.5 times more Energy, 44.4 times more Fat, 45.8 times more Saturated Fat, 3.4 times more Omega 3 and 72.3 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cookies, vanilla sandwich with creme filling offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6