Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Cookies, brownies, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cookies, brownies, dry mix, regular	4%	29%	67%

Macro Nutrients

	Boiled Red Kidney Beans	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Energy	8.7% 252kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	30.5% 29.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	64.8% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	117% 152g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	NA	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	38.6% 14.7g	NA	38g per day for Men 19-50 years
Protein	30.7% 17.2g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	10.2% 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	64.5% 258μg	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0.66% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	61% 0.55mg	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	73% 5.83mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	30.3% 0.7mg	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	40.3% 282mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	12.8% 435mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	40% 601mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cookies, brownies, dry mix, regular per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Cookies, brownies, dry mix, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Cookies, brownies, dry mix, regular:

• 7 ounces of Boiled Red Kidney Beans have 1.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.7 times more Vitamin B9 than Cookies, brownies, dry mix, regular.
• While 7 oz of Cookies, brownies, dry mix, regular contain 2.8 times more Vitamin B2 and 3.3 times more Vitamin B3 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cookies, brownies, dry mix, regular provide similar amounts of Vitamin B1 per seven ounces.
• Both Boiled Red Kidney Beans as well as Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Cookies, brownies, dry mix, regular:

• 7 ounces of Boiled Red Kidney Beans have 1.5 times more Calcium, 1.5 times more Iron, 1.4 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium and 1.7 times more Zinc than Cookies, brownies, dry mix, regular.
• While 7 oz of Cookies, brownies, dry mix, regular contain 2.2 times more Selenium and 151.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cookies, brownies, dry mix, regular contain similar levels of Copper and Magnesium per seven ounces.
• 7 ounces of Cookies, brownies, dry mix, regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 2.2 times more Protein than Cookies, brownies, dry mix, regular.
• While 7 oz of Cookies, brownies, dry mix, regular contain 3.4 times more Energy, 29.8 times more Fat, 35 times more Saturated Fat, 4.6 times more Omega 3, 51.9 times more Omega 6 and 3.4 times more Carbohydrate than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6