Comparing Nutrients in 5 ounces Cookies, chocolate sandwich, with extra creme filling VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, chocolate sandwich, with extra creme filling	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	24.3% 704kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	36% 34.8g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	24% 7.73g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.4% 97g	25% 32.3g	130g per day for Men 19-50 years
Sugars	90% 65.2g	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	0.7% 0.51g	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	% 1.56g	NA	g per day for Men 19-50 years
Sucrose	% 63g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	24% 9.07g	38g per day for Men 19-50 years
Protein	11% 6.14g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with extra creme filling	Boiled 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	13.6% 0.16mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	16.3% 65.2μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.028μg	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% 2.68mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.32% 8.8μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with extra creme filling	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	34% 0.31mg	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	138% 11mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	26.5% 0.61mg	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	14% 98mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	33% 498mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.063% 2.34g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, chocolate sandwich, with extra creme filling vs Boiled Kidney Beans:

• Cookies, chocolate sandwich, with extra creme filling have 2.1 times more Vitamin B2, 3.4 times more Vitamin B3 and 63 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B5, more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, chocolate sandwich, with extra creme filling vs Boiled Kidney Beans:

• Cookies, chocolate sandwich, with extra creme filling have 1.6 times more Copper, 3.5 times more Iron, 7.4 times more Selenium and 351 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Calcium, 2 times more Phosphorus, 3 times more Potassium, 1.3 times more Zinc and 40.6 times more Water than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling and Boiled All Types Kidney Beans have similar amounts of Magnesium and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, chocolate sandwich, with extra creme filling have 3.9 times more Energy, 49 times more Fat, 74.7 times more Saturated Fat, 22.4 times more Omega 6, 3 times more Carbohydrate and 143.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Omega 3, 2.4 times more Fiber and 2 times more Protein than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.