Comparing Nutrients in 5 ounces Cookies, oatmeal, with raisins VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, oatmeal, with raisins	California Red Kidney Beans	Recommended Dietary Allowance
Energy	21.6% 625kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.3g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	24% 7.7g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	66% 1.06g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	44.4% 7.56g	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	75% 98g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	64.8% 47g	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	16.3% 12g	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	% 8.36g	NA	g per day for Men 19-50 years
Sucrose	% 25.8g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	93% 35.3g	38g per day for Men 19-50 years
Protein	15% 8.3g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	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	33% 0.4mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.6% 0.31mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.94mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	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	12.4% 49.6μg	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, oatmeal, with raisins	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	40.8% 3.26mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	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	23% 162mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	15.2% 8.36μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	8.38% 0.92mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, oatmeal, with raisins vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 1.9 times more Vitamin B1, 2 times more Vitamin B5, 5.8 times more Vitamin B6 and 11.3 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Raw California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.

Comparing minerals per 5 ounces for Cookies, oatmeal, with raisins vs California Red Kidney Beans:

• Cookies, oatmeal, with raisins have 1.8 times more Selenium and 29.3 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7 times more Calcium, 7.9 times more Copper, 4.1 times more Iron, 4.7 times more Magnesium, 3.6 times more Phosphorus, 6.5 times more Potassium and 3.9 times more Zinc than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Raw California Red Kidney Beans have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, oatmeal, with raisins have 1.3 times more Energy, 63 times more Fat, 151.1 times more Saturated Fat, 8.9 times more Omega 3 and 98.7 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.5 times more Fiber and 4.2 times more Protein than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 5 oz.
• Both Cookies, oatmeal, with raisins as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 5 oz.