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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cookies, chocolate chip sandwich, with creme filling	3%	37%	60%

Macro Nutrients

	California Red Kidney Beans	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Energy	22.6% 655kcal	29% 843kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	36.5% 11.7g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	70.3% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	97% 126g	130g per day for Men 19-50 years
Sugars	NA	105% 76g	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	130% 49.4g	0% 0g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cookies, chocolate chip sandwich, with 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	87.5% 1.05mg	40.7% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	2.9% 0.038mg	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	195% 782μg	27.8% 111μg	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	9.92% 8.93mg	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	24.3% 3.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Calcium	38.7% 387mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	46.5% 0.42mg	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	232% 18.6mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	NA	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	115% 804mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.8% 29.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Cookies, chocolate chip sandwich, with creme filling:

• Raw California Red Kidney Beans have 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 20.9 times more Vitamin B6, 7 times more Vitamin B9 and more Vitamin C than Cookies, chocolate chip sandwich, with creme filling.
• Both Raw California Red Kidney Beans and Cookies, chocolate chip sandwich, with creme filling have similar amounts of Vitamin B3 per 7 oz.
• Both Raw California Red Kidney Beans as well as Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Cookies, chocolate chip sandwich, with creme filling:

• Raw California Red Kidney Beans have more Calcium, 5.2 times more Copper, 8.8 times more Iron, 6.4 times more Magnesium, 6.9 times more Phosphorus, 15.9 times more Potassium and 3.7 times more Zinc than Cookies, chocolate chip sandwich, with creme filling.
• While Cookies, chocolate chip sandwich, with creme filling contain 3.7 times more Selenium and 25.4 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have more Fiber and 8.3 times more Protein than Cookies, chocolate chip sandwich, with creme filling.
• While Cookies, chocolate chip sandwich, with creme filling contain 1.3 times more Energy, 70.6 times more Fat, 163.4 times more Saturated Fat, 4.4 times more Omega 3 and 111.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cookies, chocolate chip sandwich, with creme filling have similar amounts of Carbohydrate per 7 oz.
• Both Raw California Red Kidney Beans as well as Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.