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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cookies, chocolate sandwich, with extra creme filling	Red Kidney Beans	Recommended Dietary Allowance
Energy	24.3% 704kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	36% 34.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	24% 7.73g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	1.9% 0.32g	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	67% 87g	130g per day for Men 19-50 years
Sugars	90% 65.2g	4.1% 2.98g	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	56.7% 21.5g	38g per day for Men 19-50 years
Protein	11% 6.14g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with extra creme filling	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	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	18.7% 3mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.32% 8.8μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with extra creme filling	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	68.5% 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	14% 98mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	56.7% 1926mg	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	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	36% 3.95mg	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 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 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 Red Kidney Beans:

• 5 ounces of Cookies, chocolate sandwich, with extra creme filling have 9 times more Vitamin E than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 5.3 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 Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin K per five ounces.
• 5 ounces of Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin B6 and Vitamin C
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Cookies, chocolate sandwich, with extra creme filling as well as Raw 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 Red Kidney Beans:

• 5 ounces of Cookies, chocolate sandwich, with extra creme filling have 2.5 times more Selenium and 29.3 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 5.2 times more Calcium, 2.1 times more Copper, 3.8 times more Magnesium, 2.2 times more Manganese, 5.9 times more Phosphorus, 9.9 times more Potassium and 3.6 times more Zinc than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling and 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, 23.1 times more Fat, 35.4 times more Saturated Fat, 10.6 times more Omega 6 and 21.9 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 6.8 times more Omega 3, 5.6 times more Fiber and 5.2 times more Protein than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling and Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6