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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Red Kidney Beans	Recommended Dietary Allowance
Energy	26.4% 767kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	67.8% 21.7g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	67% 87g	130g per day for Men 19-50 years
Sugars	80% 58g	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% 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	56.7% 21.5g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	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	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	140% 558μg	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	7.1% 6.38mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Red Kidney Beans	Recommended Dietary Allowance
Calcium	15.5% 155mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	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	65% 5.2mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	25.3% 0.58mg	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	29% 204mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	11.5% 173mg	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	0.052% 1.94g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS 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 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 Red Kidney Beans:

• 5 oz of Raw Red Kidney Beans contain 1.8 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

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

• 5 ounces of Cookies, gluten-free, chocolate wafer have 1.3 times more Calcium and 10.2 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.7 times more Copper, 1.8 times more Iron, 3.4 times more Magnesium, 2.7 times more Manganese, 2.8 times more Phosphorus, 4 times more Potassium and 3.6 times more Zinc than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, gluten-free, chocolate wafer have 1.6 times more Energy, 28.7 times more Fat, 99.3 times more Saturated Fat, 9.4 times more Omega 6 and 19.5 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.9 times more Omega 3, 9.5 times more Fiber and 5.5 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6