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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cookies, chocolate cream covered biscuit sticks	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	22% 634kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	55.7% 18g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	56% 9.5g	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	55.7% 72.4g	63.6% 82.7g	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	93% 35.3g	38g per day for Men 19-50 years
Protein	25.3% 14g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate cream covered biscuit sticks	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	8.4% 0.1mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.68% 0.91mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	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	6.02% 24μg	139% 557μg	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	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	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.1% 71mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	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	16% 1.28mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	NA	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	37.3% 261mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	56% 1908mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.58% 21.4g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate cream covered biscuit sticks VS Royal 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 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 cream covered biscuit sticks vs Royal Red Kidney Beans:

• 5 ounces of Cookies, chocolate cream covered biscuit sticks have more Vitamin B12 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 5.5 times more Vitamin B1, 3.3 times more Vitamin B3, 8.3 times more Vitamin B6, 23.1 times more Vitamin B9 and more Vitamin C than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Royal Red Kidney Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin C
• 5 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Cookies, chocolate cream covered biscuit sticks as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in five ounces.

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

• 5 ounces of Cookies, chocolate cream covered biscuit sticks have 4.6 times more Selenium and 16.4 times more Sodium than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 2.6 times more Calcium, 4.4 times more Copper, 9.7 times more Iron, 3.8 times more Magnesium, 2.2 times more Phosphorus, 7.4 times more Potassium and 3 times more Zinc than Cookies, chocolate cream covered biscuit sticks.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, chocolate cream covered biscuit sticks have 1.4 times more Energy, 50 times more Fat, 193.6 times more Saturated Fat and 69.2 times more Omega 6 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 21.7 times more Omega 3, 5 times more Fiber and 2.5 times more Protein than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Royal Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cookies, chocolate cream covered biscuit sticks provide inadequate amounts of Omega 3
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6