Comparing Nutrients in 5 ounces Cookies, chocolate cream covered biscuit sticks VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, chocolate cream covered biscuit sticks	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	22% 634kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	55.7% 18g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	56% 9.5g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	49% 35.4g	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	18.7% 7.1g	34.7% 13g	38g per day for Men 19-50 years
Protein	25.3% 14g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate cream covered biscuit sticks	Boiled California 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	8.4% 0.1mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.68% 0.91mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	11.3% 0.15mg	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	6.02% 24μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23.6% 0.57μg	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	84% 12.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate cream covered biscuit sticks	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.1% 71mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	45.5% 0.41mg	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	16% 1.28mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	NA	19.6% 0.45mg	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	37.3% 261mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.58% 21.4g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate cream covered biscuit sticks VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, chocolate cream covered biscuit sticks versus 5 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, chocolate cream covered biscuit sticks vs Boiled California Red Kidney Beans:

• 5 ounces of Cookies, chocolate cream covered biscuit sticks have 3.2 times more Vitamin B2 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.8 times more Vitamin B1, 2.2 times more Vitamin B6 and 4.4 times more Vitamin B9 than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Cookies, chocolate cream covered biscuit sticks as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, chocolate cream covered biscuit sticks vs Boiled California Red Kidney Beans:

• 5 ounces of Cookies, chocolate cream covered biscuit sticks have 1.3 times more Phosphorus, 12.3 times more Selenium and 53.3 times more Sodium than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.3 times more Calcium, 1.3 times more Copper, 3.3 times more Iron, 1.3 times more Magnesium and 2.3 times more Potassium than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Boiled California Red Kidney Beans contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, chocolate cream covered biscuit sticks have 3.6 times more Energy, 250 times more Fat, 898.9 times more Saturated Fat, 335.5 times more Omega 6 and 2.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 4.6 times more Omega 3 and 1.9 times more Fiber than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Boiled California Red Kidney Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Cookies, chocolate cream covered biscuit sticks provide inadequate amounts of Omega 3
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6