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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Energy	22.6% 655kcal	34% 986kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	50% 48.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	34% 11g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	91% 119g	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	130% 49.4g	14% 5.36g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	15.3% 8.6g	56g per day for Men 19-50 years

Vitamins

	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	87.5% 1.05mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	24% 3.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	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	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

	California Red Kidney Beans	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Calcium	38.7% 387mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	232% 18.6mg	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	115% 804mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	46.4% 697mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.088% 3.27g	3700g per day for Men 19-50 years

Nutrient Comparison: 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 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 California Red Kidney Beans vs Cookies, chocolate sandwich, with extra creme filling:

• 7 ounces of California Red Kidney Beans have 4.6 times more Vitamin B1, 1.8 times more Vitamin B2, 5.5 times more Vitamin B5, more Vitamin B6, 8.6 times more Vitamin B9 and more Vitamin C than Cookies, chocolate sandwich, with extra creme filling.
• Both California Red Kidney Beans and Cookies, chocolate sandwich, with extra creme filling provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw California Red Kidney Beans as well as Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of California Red Kidney Beans have 12.2 times more Calcium, 3.3 times more Copper, 4.4 times more Magnesium, 2 times more Manganese, 5.9 times more Phosphorus, 10.9 times more Potassium and 3.3 times more Zinc than Cookies, chocolate sandwich, with extra creme filling.
• While 7 oz of Cookies, chocolate sandwich, with extra creme filling contain 2.5 times more Selenium and 31.9 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, chocolate sandwich, with extra creme filling contain similar levels of Iron 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 California Red Kidney Beans have 1.6 times more Omega 3, 9.2 times more Fiber and 5.6 times more Protein than Cookies, chocolate sandwich, with extra creme filling.
• While 7 oz of Cookies, chocolate sandwich, with extra creme filling contain 1.5 times more Energy, 98.1 times more Fat, 151.5 times more Saturated Fat and 44.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, chocolate sandwich, with extra creme filling offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6