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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, chocolate sandwich, with extra creme filling	California Red Kidney Beans	Recommended Dietary Allowance
Energy	24.3% 704kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	36% 34.8g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	24% 7.73g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	0.45% 0.077g	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	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	90% 65.2g	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	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	93% 35.3g	38g per day for Men 19-50 years
Protein	11% 6.14g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with extra creme filling	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	13.6% 0.16mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	43.3% 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	16.3% 65.2μg	140% 558μg	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	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.32% 8.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with extra creme filling	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	173% 1.56mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	61.6% 1.4mg	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	82% 574mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	33% 498mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.063% 2.34g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

• 5 oz of Raw California Red Kidney Beans contain 4.6 times more Vitamin B1, 1.8 times more Vitamin B2, 5.5 times more Vitamin B5, more Vitamin B6, 8.6 times more Vitamin B9 and more Vitamin C than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling and California Red Kidney Beans provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin B6 and Vitamin C
• Both Cookies, chocolate sandwich, with extra creme filling as well as Raw California 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 extra creme filling vs California Red Kidney Beans:

• 5 ounces of Cookies, chocolate sandwich, with extra creme filling have 2.5 times more Selenium and 31.9 times more Sodium than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 12.2 times more Calcium, 3.3 times more Copper, 4.4 times more Magnesium, 2 times more Manganese, 5.9 times more Phosphorus, 10.9 times more Potassium and 3.3 times more Zinc than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling and California Red Kidney Beans contain similar levels of Iron per five ounces.
• 5 ounces of Cookies, chocolate sandwich, with extra creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, chocolate sandwich, with extra creme filling have 1.5 times more Energy, 98.1 times more Fat, 151.5 times more Saturated Fat and 44.8 times more Omega 6 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.6 times more Omega 3, 9.2 times more Fiber and 5.6 times more Protein than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling and California Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6