Comparing Nutrients in 5 ounces Cookies, gluten-free, chocolate wafer VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	26.4% 767kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	67.8% 21.7g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	80% 58g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 52.6g	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	34.7% 13g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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, gluten-free, chocolate wafer	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	15.5% 155mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	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	65% 5.2mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	25.3% 0.58mg	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	29% 204mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	NA	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	11.5% 173mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.052% 1.94g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, gluten-free, chocolate wafer 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, gluten-free, chocolate wafer vs Boiled California Red Kidney Beans:

• 5 ounces of Cookies, gluten-free, chocolate wafer have 2 times more Vitamin B5 than Boiled California Red Kidney Beans.

Comparing minerals per 5 ounces for Cookies, gluten-free, chocolate wafer vs Boiled California Red Kidney Beans:

• 5 ounces of Cookies, gluten-free, chocolate wafer have 1.7 times more Calcium, 1.2 times more Iron, 1.3 times more Manganese and 30.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Cookies, gluten-free, chocolate wafer and Boiled California Red Kidney Beans contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, gluten-free, chocolate wafer have 4.4 times more Energy, 338 times more Fat, 1092.8 times more Saturated Fat, 3.9 times more Omega 3, 106.7 times more Omega 6 and 2.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 5.8 times more Fiber and 2.2 times more Protein than Cookies, gluten-free, chocolate wafer.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6