Comparing Nutrients in 7 ounces California Red Kidney Beans VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	California Red Kidney Beans	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	22.6% 655kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	52.8% 51g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	107% 34g	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	52.6% 8.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	102% 133g	130g per day for Men 19-50 years
Sugars	NA	102% 74g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	9.77% 0.13mg	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	25% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.33% 2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	38.7% 387mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	42.8% 0.38mg	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	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	40% 0.92mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	35% 526mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cookies, graham crackers, chocolate-coated per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Cookies, graham crackers, chocolate-coated 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, graham crackers, chocolate-coated:

• 7 ounces of California Red Kidney Beans have 2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.2 times more Vitamin B3, 2.1 times more Vitamin B5, 6.2 times more Vitamin B6, 7.9 times more Vitamin B9 and 45 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• While 7 oz of Cookies, graham crackers, chocolate-coated contain more Vitamin B12 than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 7 ounces of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Cookies, graham crackers, chocolate-coated:

• 7 ounces of California Red Kidney Beans have 4.2 times more Calcium, 5.7 times more Copper, 4.7 times more Iron, 10 times more Magnesium, 2.2 times more Manganese, 4.7 times more Phosphorus, 5.6 times more Potassium and 12.8 times more Zinc than Cookies, graham crackers, chocolate-coated.
• While 7 oz of Cookies, graham crackers, chocolate-coated contain 3.5 times more Selenium and 24.1 times more Sodium than Raw California Red Kidney Beans.
• 7 ounces of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 1.6 times more Omega 3, 11.3 times more Fiber and 6.1 times more Protein than Cookies, graham crackers, chocolate-coated.
• While 7 oz of Cookies, graham crackers, chocolate-coated contain 1.5 times more Energy, 103.2 times more Fat, 477.8 times more Saturated Fat and 83.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, graham crackers, chocolate-coated offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6