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

Macros Ratio

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

Macro Nutrients

	Cookies, Marie biscuit	California Red Kidney Beans	Recommended Dietary Allowance
Energy	20% 575kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	65.2% 84.8g	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	93% 35.3g	38g per day for Men 19-50 years
Protein	18% 10g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, Marie biscuit	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	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.8% 0.7mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.2% 5.47mg	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	8.07% 0.1mg	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	42% 167μg	140% 558μg	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	7.1% 6.38mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	0% 0mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	NA	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	39% 274mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	12.8% 435mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	61.6% 34μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	35% 524mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, Marie biscuit vs California Red Kidney Beans:

• Cookies, Marie biscuit have 2.3 times more Vitamin B2, 1.9 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.4 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 5 oz.
• Both Cookies, Marie biscuit as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

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

• Cookies, Marie biscuit have 7.5 times more Selenium and 33.6 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Calcium, 10.9 times more Copper, more Iron, 5.7 times more Magnesium, 2.1 times more Phosphorus, 4.9 times more Potassium and 4.2 times more Zinc than Cookies, Marie biscuit.

Comparison of macro-nutrients per 5 ounces:

• Cookies, Marie biscuit have 1.2 times more Energy, 42.3 times more Fat, 147 times more Saturated Fat, 1.4 times more Omega 3 and 28.7 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.1 times more Fiber and 3.5 times more Protein than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 5 oz.
• Both Cookies, Marie biscuit as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.