Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Cookies, chocolate sandwich, with extra creme filling

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%

Macro Nutrients

	Boiled California Red Kidney Beans	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Energy	8.5% 246kcal	34% 986kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	50% 48.7g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	34% 11g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	28.2% 4.8g	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	104% 135g	130g per day for Men 19-50 years
Sugars	NA	126% 91g	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	0.99% 0.71g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 88.3g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	14% 5.36g	38g per day for Men 19-50 years
Protein	32.4% 18g	15.3% 8.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cookies, chocolate sandwich, with extra creme filling	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	24% 3.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	0% 0mg	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	23% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Calcium	13% 131mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	74.3% 0.67mg	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	193% 15.5mg	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	43% 0.99mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	46.4% 697mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.088% 3.27g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cookies, chocolate sandwich, with extra creme filling per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Cookies, chocolate sandwich, with extra creme filling 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 sandwich, with extra creme filling:

• 7 ounces of Boiled California Red Kidney Beans have 1.5 times more Vitamin B5, more Vitamin B6 and 1.6 times more Vitamin B9 than Cookies, chocolate sandwich, with extra creme filling.
• While 7 oz of Cookies, chocolate sandwich, with extra creme filling contain 1.9 times more Vitamin B2 and 3.6 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cookies, chocolate sandwich, with extra creme filling provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin B6
• Both Boiled California Red Kidney Beans as well as Cookies, chocolate sandwich, with extra creme filling 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 sandwich, with extra creme filling:

• 7 ounces of Boiled California Red Kidney Beans have 4.1 times more Calcium, 1.3 times more Magnesium, 2 times more Phosphorus and 3.1 times more Potassium than Cookies, chocolate sandwich, with extra creme filling.
• While 7 oz of Cookies, chocolate sandwich, with extra creme filling contain 2.6 times more Iron, 1.6 times more Manganese, 6.8 times more Selenium and 87.8 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cookies, chocolate sandwich, with extra creme filling contain similar levels of Copper and Zinc per seven ounces.
• 7 ounces of Cookies, chocolate sandwich, with extra creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 3.4 times more Fiber and 2.1 times more Protein than Cookies, chocolate sandwich, with extra creme filling.
• While 7 oz of Cookies, chocolate sandwich, with extra creme filling contain 4 times more Energy, 272.4 times more Fat, 389.6 times more Saturated Fat, 1.7 times more Omega 3, 120.9 times more Omega 6 and 3 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6