Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%

Macro Nutrients

	Boiled California Red Kidney Beans	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Energy	8.5% 246kcal	33.7% 976kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	50.6% 49g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	50% 16g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	109% 1.74g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	87.8% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	100% 130g	130g per day for Men 19-50 years
Sugars	NA	90% 65.3g	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	1.07% 0.77g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 62g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	32.4% 18g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	8.85% 0.12mg	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	36.7% 147μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	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	NA	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	55.7% 67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Calcium	13% 131mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	71.2% 0.64mg	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	74% 5.9mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	53.5% 1.23mg	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% 272mg	31% 216mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	10% 339mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	14% 7.74μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	41% 617mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.19% 7.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 7 ounces of Boiled California Red Kidney Beans have 1.8 times more Vitamin B6 than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 2.3 times more Vitamin B1, 4.8 times more Vitamin B2 and 4.9 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched provide similar amounts of Vitamin B9 per seven ounces.
• Both Boiled California Red Kidney Beans as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 7 ounces of Boiled California Red Kidney Beans have 3.1 times more Calcium, 1.3 times more Phosphorus and 2.5 times more Potassium than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 1.9 times more Iron, 1.9 times more Manganese, 3.3 times more Selenium and 77.8 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain similar levels of Copper, Magnesium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 4.7 times more Fiber and 1.8 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 4 times more Energy, 274.7 times more Fat, 577.9 times more Saturated Fat, 27.4 times more Omega 3, 376 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6