Comparing Nutrients in 5 ounces Royal Red Kidney Beans VS Glutino, Gluten Free Cookies, Vanilla Creme

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Glutino, Gluten Free Cookies, Vanilla Creme	2%	35%	63%

Macro Nutrients

	Royal Red Kidney Beans	Glutino, Gluten Free Cookies, Vanilla Creme	Recommended Dietary Allowance
Energy	16% 466kcal	24% 690kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	27.5% 26.6g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	36% 11.5g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	15.5% 2.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.7g	84.3% 110g	130g per day for Men 19-50 years
Sugars	NA	97% 70g	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	0.51% 0.37g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 68g	g per day for Men 19-50 years
Fiber	93% 35.3g	0% 0g	38g per day for Men 19-50 years
Protein	64% 36g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Glutino, Gluten Free Cookies, Vanilla Creme	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.38mg	NA	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Glutino, Gluten Free Cookies, Vanilla Creme	Recommended Dietary Allowance
Calcium	18.6% 186mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	4.4% 0.04mg	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	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	15.2% 0.35mg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.049% 1.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Glutino, Gluten Free Cookies, Vanilla Creme per 5 oz

Compare the macro and micronutrient content in 5 oz of Royal Red Kidney Beans versus 5 oz of Glutino, Gluten Free Cookies, Vanilla Creme to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Royal Red Kidney Beans vs Glutino, Gluten Free Cookies, Vanilla Creme:

• Both Raw Royal Red Kidney Beans and Glutino, Gluten Free Cookies, Vanilla Creme have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Royal Red Kidney Beans vs Glutino, Gluten Free Cookies, Vanilla Creme:

• 5 ounces of Royal Red Kidney Beans have 11.9 times more Calcium, 35.7 times more Copper, 37.8 times more Iron, 15.3 times more Magnesium, 4.5 times more Manganese, 12.7 times more Phosphorus, 20.1 times more Potassium and 14.8 times more Zinc than Glutino, Gluten Free Cookies, Vanilla Creme.
• While 5 oz of Glutino, Gluten Free Cookies, Vanilla Creme contain 14.5 times more Sodium than Raw Royal Red Kidney Beans.
• 5 ounces of Glutino, Gluten Free Cookies, Vanilla Creme lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal Red Kidney Beans have 2.6 times more Omega 3, more Fiber and 11.6 times more Protein than Glutino, Gluten Free Cookies, Vanilla Creme.
• While 5 oz of Glutino, Gluten Free Cookies, Vanilla Creme contain 1.5 times more Energy, 41.8 times more Fat, 124.5 times more Saturated Fat, 19.1 times more Omega 6 and 1.3 times more Carbohydrate than Raw Royal Red Kidney Beans.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Glutino, Gluten Free Cookies, Vanilla Creme provide inadequate amounts of Fiber