Comparing Nutrients in 5 ounces Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	24% 697kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	36% 11.5g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	77.7% 1.24g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	62.7% 10.7g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.3% 93g	25% 32.3g	130g per day for Men 19-50 years
Sugars	64.3% 46.6g	0.63% 0.45g	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	0.76% 0.55g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 44.4g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	13% 7.23g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.78mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.32% 0.082mg	13% 0.17mg	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	25.5% 102μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.77% 0.043μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	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	19% 2.85mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 47.8μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	38% 0.34mg	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	99% 7.9mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	38.2% 0.88mg	29.4% 0.68mg	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	22% 155mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	7.13% 242mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	9.28% 1.02mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.14% 5.06g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched VS Boiled Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched versus 5 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Boiled Red Kidney Beans:

• 5 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 1.8 times more Vitamin B1, 5.1 times more Vitamin B2, 4.6 times more Vitamin B3, 67 times more Vitamin E and 4 times more Vitamin K than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 2.1 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Boiled Red Kidney Beans:

• 5 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 1.3 times more Copper, 1.9 times more Iron, 1.3 times more Manganese, 3.3 times more Selenium and 155.5 times more Sodium than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.3 times more Calcium, 1.3 times more Phosphorus, 2.4 times more Potassium and 1.5 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Boiled Red Kidney Beans contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 3.9 times more Energy, 49.4 times more Fat, 112.4 times more Saturated Fat, 5.2 times more Omega 3, 70.3 times more Omega 6, 2.9 times more Carbohydrate and 102.8 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 3.7 times more Fiber and 1.7 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6