Comparing Nutrients in 5 ounces Cookies, gluten-free, vanilla sandwich, with creme filling VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, gluten-free, vanilla sandwich, with creme filling	California Red Kidney Beans	Recommended Dietary Allowance
Energy	24% 699kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	31% 9.93g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	91% 66g	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	0.74% 0.54g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 64.4g	NA	g per day for Men 19-50 years
Fiber	1.87% 0.71g	93% 35.3g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, vanilla sandwich, with creme filling	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	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	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	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, vanilla sandwich, with creme filling	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	173% 1.56mg	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	6.02% 0.48mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	61.6% 1.4mg	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	7.9% 55.3mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	19% 285mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.064% 2.37g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, vanilla sandwich, with creme filling VS California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, gluten-free, vanilla sandwich, with creme filling versus 5 oz of 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, vanilla sandwich, with creme filling vs California Red Kidney Beans:

• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Raw California Red Kidney Beans have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Cookies, gluten-free, vanilla sandwich, with creme filling vs California Red Kidney Beans:

• 5 ounces of Cookies, gluten-free, vanilla sandwich, with creme filling have 18.3 times more Sodium than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 13.9 times more Calcium, 24.4 times more Copper, 27.5 times more Iron, 12.3 times more Magnesium, 4.4 times more Manganese, 10.4 times more Phosphorus, 14.2 times more Potassium and 11.1 times more Zinc than Cookies, gluten-free, vanilla sandwich, with creme filling.
• 5 ounces of Cookies, gluten-free, vanilla sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, gluten-free, vanilla sandwich, with creme filling have 1.5 times more Energy, 81.9 times more Fat, 194.6 times more Saturated Fat, 5.1 times more Omega 3, 44.7 times more Omega 6 and 1.2 times more Carbohydrate than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 49.8 times more Fiber and 9.2 times more Protein than Cookies, gluten-free, vanilla sandwich, with creme filling.
• 5 ounces of Cookies, gluten-free, vanilla sandwich, with creme filling provide inadequate amounts of Fiber
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6