Comparing Nutrients in 5 ounces Cookies, fudge, cake-type (includes trolley cakes) VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, fudge, cake-type (includes trolley cakes)	5%	9%	86%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, fudge, cake-type (includes trolley cakes)	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17% 495kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	4.93% 1.58g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.78% 0.64g	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	85.4% 111g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	NA	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	10.4% 3.97g	34.7% 13g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cookies, fudge, cake-type (includes trolley cakes)	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	26.7% 0.32mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	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	15.2% 61μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.72% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fudge, cake-type (includes trolley cakes)	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.8% 48mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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% 3.5mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	17% 118mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	5.75% 196mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	18% 272mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, fudge, cake-type (includes trolley cakes) VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, fudge, cake-type (includes trolley cakes) versus 5 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, fudge, cake-type (includes trolley cakes) vs Boiled California Red Kidney Beans:

• 5 ounces of Cookies, fudge, cake-type (includes trolley cakes) have 1.8 times more Vitamin B1, 3.1 times more Vitamin B2, 2.2 times more Vitamin B3 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 3.4 times more Vitamin B6 and 1.7 times more Vitamin B9 than Cookies, fudge, cake-type (includes trolley cakes).
• Both Cookies, fudge, cake-type (includes trolley cakes) and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Cookies, fudge, cake-type (includes trolley cakes) as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cookies, fudge, cake-type (includes trolley cakes) vs Boiled California Red Kidney Beans:

• 5 ounces of Cookies, fudge, cake-type (includes trolley cakes) have 3 times more Selenium and 48 times more Sodium than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.9 times more Calcium, 1.5 times more Magnesium, 1.7 times more Phosphorus, 3 times more Potassium and 1.6 times more Zinc than Cookies, fudge, cake-type (includes trolley cakes).
• Both Cookies, fudge, cake-type (includes trolley cakes) and Boiled California Red Kidney Beans contain similar levels of Copper, Iron and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, fudge, cake-type (includes trolley cakes) have 2.8 times more Energy, 41.1 times more Fat, 79.4 times more Saturated Fat, 22.7 times more Omega 6 and 3.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.5 times more Omega 3, 3.3 times more Fiber and 1.8 times more Protein than Cookies, fudge, cake-type (includes trolley cakes).
• 5 ounces of Cookies, fudge, cake-type (includes trolley cakes) provide inadequate amounts of Omega 3
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6