Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Cookies, sugar wafer, with creme filling, sugar free

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%

Macro Nutrients

	Boiled Kidney Beans	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Energy	8.7% 252kcal	36.3% 1054kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	58.4% 56.7g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	26.4% 8.45g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	117% 20g	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% 131g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	0% 0g	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	74.7% 28.4g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	1.37% 0.018mg	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	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	8.38% 0.075mg	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	22% 0.5mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	3.33% 113mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cookies, sugar wafer, with creme filling, sugar free per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Kidney Beans versus 7 oz of Cookies, sugar wafer, with creme filling, sugar free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Cookies, sugar wafer, with creme filling, sugar free:

• 7 ounces of Boiled Kidney Beans have 2.2 times more Vitamin B5, 13.3 times more Vitamin B6, 3.1 times more Vitamin B9 and 3.2 times more Vitamin K than Cookies, sugar wafer, with creme filling, sugar free.
• While 7 oz of Cookies, sugar wafer, with creme filling, sugar free contain 1.5 times more Vitamin B1, 2.6 times more Vitamin B2, 3.1 times more Vitamin B3 and 102.7 times more Vitamin E than Boiled All Types Kidney Beans.
• 7 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Boiled All Types Kidney Beans as well as Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Cookies, sugar wafer, with creme filling, sugar free:

• 7 ounces of Boiled Kidney Beans have more Calcium, 5.7 times more Copper, 1.7 times more Iron, 6 times more Magnesium, 1.7 times more Manganese, 3.5 times more Phosphorus, 7.1 times more Potassium and 5 times more Zinc than Cookies, sugar wafer, with creme filling, sugar free.
• While 7 oz of Cookies, sugar wafer, with creme filling, sugar free contain 5.7 times more Selenium and 71 times more Sodium than Boiled All Types Kidney Beans.
• 7 ounces of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Kidney Beans have 2.4 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
• While 7 oz of Cookies, sugar wafer, with creme filling, sugar free contain 4.2 times more Energy, 57.1 times more Fat, 58.3 times more Saturated Fat, 4.4 times more Omega 3, 92.6 times more Omega 6, 2.9 times more Carbohydrate and 2.2 times more Fiber than Boiled All Types Kidney Beans.
• 7 ounces of Boiled Kidney Beans provide inadequate amounts of Omega 6