Comparing Nutrients in 5 ounces Cookies, gingersnaps VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, gingersnaps	5%	21%	74%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, gingersnaps	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	20.3% 590kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	6.47% 0.1g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	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	84% 109g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	39% 28.2g	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	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	8.2% 3.1g	34.7% 13g	38g per day for Men 19-50 years
Protein	14% 7.94g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cookies, gingersnaps	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	23.6% 0.28mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	31% 123μg	26.2% 105μg	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	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	9.17% 1.37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gingersnaps	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 109mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	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	113% 9.07mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	14.4% 490mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	13% 7.23μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	52.4% 787mg	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	0.2% 7.5g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gingersnaps VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, gingersnaps 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, gingersnaps vs Boiled California Red Kidney Beans:

• 5 ounces of Cookies, gingersnaps have 1.6 times more Vitamin B1, 4.7 times more Vitamin B2, 6 times more Vitamin B3 and 1.7 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Cookies, gingersnaps and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• Both Cookies, gingersnaps as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, gingersnaps vs Boiled California Red Kidney Beans:

• 5 ounces of Cookies, gingersnaps have 2.1 times more Iron, 4.9 times more Manganese, 4.3 times more Selenium and 138.8 times more Sodium than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.7 times more Phosphorus and 1.6 times more Zinc than Cookies, gingersnaps.
• Both Cookies, gingersnaps and Boiled California Red Kidney Beans contain similar levels of Calcium, Copper, Magnesium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, gingersnaps have 3.4 times more Energy, 108.9 times more Fat, 175.1 times more Saturated Fat, 2.3 times more Omega 3, 64.9 times more Omega 6 and 3.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 4.2 times more Fiber and 1.6 times more Protein than Cookies, gingersnaps.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6