Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Cookies, chocolate chip, commercially prepared, special dietary

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cookies, chocolate chip, commercially prepared, special dietary	3%	33%	64%

Macro Nutrients

	Boiled California Red Kidney Beans	Cookies, chocolate chip, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	8.5% 246kcal	30.8% 893kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	34.4% 33.3g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	26% 8.3g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	54.6% 9.3g	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	112% 146g	130g per day for Men 19-50 years
Sugars	NA	109% 79g	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	48.6% 18.5g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	32.4% 18g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cookies, chocolate chip, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	2.75% 0.036mg	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	26.8% 107μg	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	NA	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cookies, chocolate chip, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	13% 131mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	48% 0.43mg	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	87% 6.95mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	31.5% 0.72mg	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	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cookies, chocolate chip, commercially prepared, special dietary 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, special dietary 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, special dietary:

• 7 ounces of Boiled California Red Kidney Beans have 5.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, special dietary.
• While 7 oz of Cookies, chocolate chip, commercially prepared, special dietary contain 2.9 times more Vitamin B1, 3 times more Vitamin B2 and 5.3 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cookies, chocolate chip, commercially prepared, special dietary provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cookies, chocolate chip, commercially prepared, special dietary have insufficient amounts of Vitamin B6
• Both Boiled California Red Kidney Beans as well as Cookies, chocolate chip, commercially prepared, special dietary 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, special dietary:

• 7 ounces of Boiled California Red Kidney Beans have 1.4 times more Calcium, 1.3 times more Copper, 2.3 times more Magnesium, 1.3 times more Phosphorus, 2.1 times more Potassium and 1.8 times more Zinc than Cookies, chocolate chip, commercially prepared, special dietary.
• While 7 oz of Cookies, chocolate chip, commercially prepared, special dietary contain 2.2 times more Selenium and 61 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cookies, chocolate chip, commercially prepared, special dietary contain similar levels of Iron and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 5.8 times more Fiber and 2.3 times more Protein than Cookies, chocolate chip, commercially prepared, special dietary.
• While 7 oz of Cookies, chocolate chip, commercially prepared, special dietary contain 3.6 times more Energy, 186.7 times more Fat, 298.8 times more Saturated Fat, 10.8 times more Omega 3, 233.9 times more Omega 6 and 3.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6