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

Macros Ratio

	Protein	Fat	Carbs
Cookies, Marie biscuit	7%	23%	70%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, Marie biscuit	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	20% 575kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	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	77% 100g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	41.4% 30g	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	13% 4.96g	34.7% 13g	38g per day for Men 19-50 years
Protein	18% 10g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cookies, Marie biscuit	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.8% 0.7mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.2% 5.47mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	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	42% 167μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.2% 0.27μg	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	4.25% 0.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, Marie biscuit	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	0% 0mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	NA	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	39% 274mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	12.8% 435mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	61.6% 34μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	35% 524mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.38% 14g	2.56% 95g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Cookies, Marie biscuit have 4.2 times more Vitamin B1, 8 times more Vitamin B2, 7.2 times more Vitamin B3, 1.6 times more Vitamin B9 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.4 times more Vitamin B6 than Cookies, Marie biscuit.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Cookies, Marie biscuit as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Cookies, Marie biscuit have 1.4 times more Phosphorus, 19.9 times more Selenium and 92.5 times more Sodium than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain more Calcium, 2.9 times more Copper, more Iron, 1.7 times more Magnesium, 1.4 times more Potassium and 1.4 times more Zinc than Cookies, Marie biscuit.
• 5 ounces of Cookies, Marie biscuit lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, Marie biscuit have 3.3 times more Energy, 117.6 times more Fat, 377.9 times more Saturated Fat, 3.7 times more Omega 3, 77.6 times more Omega 6 and 3.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.7 times more Fiber and 1.3 times more Protein than Cookies, Marie biscuit.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6