Comparing Nutrients in 5 ounces Cookies, chocolate sandwich, with creme filling, regular VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	22.7% 658kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	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	77.4% 101g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	79.5% 57.6g	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	1.37% 0.99g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 55.3g	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	93% 35.3g	38g per day for Men 19-50 years
Protein	13% 7.4g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular	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	23.3% 0.28mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.5% 0.033mg	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	21.6% 86.5μg	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	23.3% 3.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	52.6% 0.47mg	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	215% 17.2mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	19% 132mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	9.76% 332mg	56% 1908mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.37μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	9.54% 1.05mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate sandwich, with creme filling, regular VS Royal Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, chocolate sandwich, with creme filling, regular 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 sandwich, with creme filling, regular vs Royal Red Kidney Beans:

• 5 ounces of Cookies, chocolate sandwich, with creme filling, regular have 1.2 times more Vitamin B3 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 2 times more Vitamin B1, 2.9 times more Vitamin B5, 17.2 times more Vitamin B6, 6.4 times more Vitamin B9 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Royal Red Kidney Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin B6 and Vitamin C
• Both Cookies, chocolate sandwich, with creme filling, regular 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 sandwich, with creme filling, regular vs Royal Red Kidney Beans:

• 5 ounces of Cookies, chocolate sandwich, with creme filling, regular have 1.4 times more Iron, 1.6 times more Selenium and 29.8 times more Sodium than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 6.2 times more Calcium, 3 times more Copper, 2.9 times more Magnesium, 1.6 times more Manganese, 4.4 times more Phosphorus, 5.8 times more Potassium and 3.6 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, chocolate sandwich, with creme filling, regular have 1.4 times more Energy, 42.5 times more Fat, 86.9 times more Saturated Fat, 2 times more Omega 3, 33.5 times more Omega 6 and 1.2 times more Carbohydrate than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 8.6 times more Fiber and 4.9 times more Protein than Cookies, chocolate sandwich, with creme filling, regular.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6