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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, chocolate cream covered biscuit sticks	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	22% 634kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	55.7% 18g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	56% 9.5g	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	55.7% 72.4g	25% 32.3g	130g per day for Men 19-50 years
Sugars	49% 35.4g	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	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	27.6% 10.5g	38g per day for Men 19-50 years
Protein	25.3% 14g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate cream covered biscuit sticks	Boiled 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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.68% 0.91mg	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	5.23% 0.068mg	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	6.02% 24μg	46% 184μg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate cream covered biscuit sticks	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.1% 71mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	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	16% 1.28mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	37.3% 261mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	17% 571mg	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	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	13.8% 1.5mg	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 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 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 Red Kidney Beans:

• 5 ounces of Cookies, chocolate cream covered biscuit sticks have 3.4 times more Vitamin B2, more Vitamin B12 and 295.7 times more Vitamin E than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 2.3 times more Vitamin B1, 2.5 times more Vitamin B6, 7.6 times more Vitamin B9 and 4.9 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin K
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cookies, chocolate cream covered biscuit sticks as well as Boiled 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 Red Kidney Beans:

• 5 ounces of Cookies, chocolate cream covered biscuit sticks have 1.8 times more Calcium, 1.3 times more Phosphorus, 12.3 times more Selenium and 106.5 times more Sodium than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 3.3 times more Iron and 2.2 times more Potassium than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Boiled Red Kidney Beans contain similar levels of Copper, Magnesium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, chocolate cream covered biscuit sticks have 3.5 times more Energy, 45 times more Fat, 174.8 times more Saturated Fat, 62.7 times more Omega 6, 2.2 times more Carbohydrate and 78.1 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 24 times more Omega 3 and 1.5 times more Fiber than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Boiled 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 Red Kidney Beans provide inadequate amounts of Omega 6