Comparing Nutrients in 5 ounces Cookies, chocolate, made with rice cereal VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	21.5% 624kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.4g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	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	69% 89.7g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	79% 57g	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	34.7% 13g	38g per day for Men 19-50 years
Protein	8.18% 4.58g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	Boiled California 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	41% 0.49mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5mg	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	35.8% 0.46mg	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	8.5% 34μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	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	18.5% 2.78mg	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, made with rice cereal	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	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	44% 3.53mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	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	19.4% 136mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	9.46% 322mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, chocolate, made with rice cereal vs Boiled California Red Kidney Beans:

• Cookies, chocolate, made with rice cereal have 2.7 times more Vitamin B1, 6.5 times more Vitamin B2, 6.6 times more Vitamin B3, 3.2 times more Vitamin B6 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.1 times more Vitamin B9 and more Vitamin C than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, chocolate, made with rice cereal vs Boiled California Red Kidney Beans:

• Cookies, chocolate, made with rice cereal have 7.8 times more Selenium and 52.5 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.1 times more Calcium, 1.6 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.8 times more Potassium, 1.3 times more Zinc and 5.1 times more Water than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Boiled California Red Kidney Beans have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, chocolate, made with rice cereal have 3.5 times more Energy, 215 times more Fat, 806.4 times more Saturated Fat, 4.8 times more Omega 3, 143 times more Omega 6 and 2.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5.8 times more Fiber and 2.8 times more Protein than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.