Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%

Macro Nutrients

	Boiled Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Energy	8.7% 252kcal	33% 955kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	54% 52.4g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	46% 14.7g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	33.3% 5.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	101% 132g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	136% 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	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	33.4% 12.7g	27% 10.3g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	6.7% 0.087mg	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	64.5% 258μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0% 0mg	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	0.4% 0.06mg	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	69.5% 0.63mg	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	55% 4.4mg	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	32% 0.74mg	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	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	43% 647mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• Boiled All Types Kidney Beans have 1.7 times more Vitamin B1, 1.2 times more Vitamin B5, 2.7 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 3.5 times more Vitamin B2, 2.4 times more Vitamin B3, more Vitamin B12, 52.7 times more Vitamin E and 1.3 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• Boiled All Types Kidney Beans have 1.5 times more Phosphorus, 1.7 times more Potassium, 1.7 times more Zinc and 33.5 times more Water than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 1.5 times more Copper, 1.4 times more Iron, 2.9 times more Selenium and 326 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have similar amounts of Calcium, Magnesium and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 1.2 times more Fiber and 2.4 times more Protein than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 3.8 times more Energy, 52.8 times more Fat, 101.7 times more Saturated Fat, 26.4 times more Omega 6, 2.9 times more Carbohydrate and 154.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have similar amounts of Omega 3 per 7 oz.
• Both Boiled All Types Kidney Beans as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.