Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Cookies, chocolate chip, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cookies, chocolate chip, dry mix	4%	45%	51%

Macro Nutrients

	Boiled California Red Kidney Beans	Cookies, chocolate chip, dry mix	Recommended Dietary Allowance
Energy	8.5% 246kcal	34% 986kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	51.6% 16.5g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	29% 4.93g	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	101% 131g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	38g per day for Men 19-50 years
Protein	32.4% 18g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cookies, chocolate chip, dry mix	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	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	24.7% 3.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	2.6% 0.034mg	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	25.3% 101μg	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	NA	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

	Boiled California Red Kidney Beans	Cookies, chocolate chip, dry mix	Recommended Dietary Allowance
Calcium	13% 131mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	66% 0.6mg	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	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	31.3% 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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	38.4% 575mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cookies, chocolate chip, dry mix 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, dry mix 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, dry mix:

• 7 ounces of Boiled California Red Kidney Beans have 1.3 times more Vitamin B5, 6.1 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cookies, chocolate chip, dry mix.
• While 7 oz of Cookies, chocolate chip, dry mix contain 1.5 times more Vitamin B1, 3.3 times more Vitamin B2 and 3.7 times more Vitamin B3 than Boiled California Red Kidney Beans.
• 7 ounces of Cookies, chocolate chip, dry mix have insufficient amounts of Vitamin B6
• Both Boiled California Red Kidney Beans as well as Cookies, chocolate chip, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Cookies, chocolate chip, dry mix:

• 7 ounces of Boiled California Red Kidney Beans have 1.5 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium, 1.7 times more Phosphorus, 2 times more Potassium and 1.4 times more Zinc than Cookies, chocolate chip, dry mix.
• While 7 oz of Cookies, chocolate chip, dry mix contain 2 times more Selenium and 72.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cookies, chocolate chip, dry mix contain similar levels of Copper and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2 times more Protein than Cookies, chocolate chip, dry mix.
• While 7 oz of Cookies, chocolate chip, dry mix contain 4 times more Energy, 280 times more Fat, 594 times more Saturated Fat, 4.2 times more Omega 3, 124.3 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