Comparing Nutrients in 5 ounces Cookies, chocolate chip, commercially prepared, special dietary VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, special dietary	3%	33%	64%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, special dietary	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	22% 638kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.93g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	30.7% 0.49g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	39% 6.63g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	78% 56.4g	NA	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	5.97% 2.27g	93% 35.3g	38g per day for Men 19-50 years
Protein	9.87% 5.53g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, special dietary	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4.03mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.28mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.96% 0.026mg	43% 0.56mg	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	19% 76.5μg	139% 557μg	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	0% 0mg	7.1% 6.38mg	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	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.72% 5.67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, special dietary	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	157% 1.4mg	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	62% 4.96mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	68.3% 1.57mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	56% 1908mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	23% 346mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.2% 7.23g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, special dietary VS Royal Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, chocolate chip, commercially prepared, special dietary versus 5 oz of Royal 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, special dietary vs Royal Red Kidney Beans:

• 5 ounces of Cookies, chocolate chip, commercially prepared, special dietary have 1.3 times more Vitamin B3 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 1.3 times more Vitamin B2, 3.9 times more Vitamin B5, 22 times more Vitamin B6, 7.3 times more Vitamin B9 and more Vitamin C than Cookies, chocolate chip, commercially prepared, special dietary.
• Both Cookies, chocolate chip, commercially prepared, special dietary and Royal Red Kidney Beans provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cookies, chocolate chip, commercially prepared, special dietary have insufficient amounts of Vitamin B6 and Vitamin C
• Both Cookies, chocolate chip, commercially prepared, special dietary as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, chocolate chip, commercially prepared, special dietary vs Royal Red Kidney Beans:

• 5 ounces of Cookies, chocolate chip, commercially prepared, special dietary have 18.8 times more Sodium than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 2.8 times more Calcium, 4.6 times more Copper, 2.5 times more Iron, 6.6 times more Magnesium, 3 times more Manganese, 3.7 times more Phosphorus, 6.8 times more Potassium and 5.7 times more Zinc than Cookies, chocolate chip, commercially prepared, special dietary.
• Both Cookies, chocolate chip, commercially prepared, special dietary and Royal Red Kidney Beans contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, chocolate chip, commercially prepared, special dietary have 1.4 times more Energy, 37.3 times more Fat, 64.4 times more Saturated Fat, 2.3 times more Omega 3, 48.2 times more Omega 6 and 1.3 times more Carbohydrate than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 15.6 times more Fiber and 6.5 times more Protein than Cookies, chocolate chip, commercially prepared, special dietary.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6