Comparing Nutrients in 7 ounces California Red Kidney Beans VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	California Red Kidney Beans	Cookies, fig bars	Recommended Dietary Allowance
Energy	22.6% 655kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	6.96% 2.23g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	22.6% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	30% 5.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	108% 141g	130g per day for Men 19-50 years
Sugars	NA	127% 92g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	13% 7.34g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	23.2% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	11.4% 0.15mg	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	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.44% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	0.66% 0.6mg	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	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cookies, fig bars	Recommended Dietary Allowance
Calcium	38.7% 387mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	32.4% 0.29mg	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	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	29.6% 0.68mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.88% 32.7g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cookies, fig bars per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Cookies, fig bars 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, fig bars:

• 7 ounces of California Red Kidney Beans have 3.3 times more Vitamin B1, 2.1 times more Vitamin B5, 5.3 times more Vitamin B6, 11.3 times more Vitamin B9 and 15 times more Vitamin C than Cookies, fig bars.
• While 7 oz of Cookies, fig bars contain more Vitamin B12 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, fig bars provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 7 ounces of Cookies, fig bars have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cookies, fig bars have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Cookies, fig bars:

• 7 ounces of California Red Kidney Beans have 3 times more Calcium, 7.5 times more Copper, 3.2 times more Iron, 5.9 times more Magnesium, 2.9 times more Manganese, 6.5 times more Phosphorus, 7.2 times more Potassium and 6.5 times more Zinc than Cookies, fig bars.
• While 7 oz of Cookies, fig bars contain 31.8 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, fig bars contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 5.4 times more Fiber and 6.6 times more Protein than Cookies, fig bars.
• While 7 oz of Cookies, fig bars contain 29.2 times more Fat, 31.2 times more Saturated Fat, 2.2 times more Omega 3 and 47.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, fig bars offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6