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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cookies, chocolate chip sandwich, with creme filling	3%	37%	60%

Macro Nutrients

	Boiled Red Kidney Beans	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Energy	8.7% 252kcal	29% 843kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	36.5% 11.7g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	35% 45.2g	97% 126g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	38.6% 14.7g	0% 0g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	26.5% 0.32mg	40.7% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	64.5% 258μg	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	2.65% 2.4mg	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	0.4% 0.06mg	24.3% 3.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	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	73% 5.83mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	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	40.3% 282mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.8% 29.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cookies, chocolate chip sandwich, with creme filling per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Cookies, chocolate chip sandwich, with creme filling 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, chocolate chip sandwich, with creme filling:

• 7 ounces of Boiled Red Kidney Beans have 6.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 2 times more Vitamin K than Cookies, chocolate chip sandwich, with creme filling.
• While 7 oz of Cookies, chocolate chip sandwich, with creme filling contain 1.5 times more Vitamin B1, 2.9 times more Vitamin B2, 3.2 times more Vitamin B3 and 61.3 times more Vitamin E than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Vitamin B6
• Both Boiled Red Kidney Beans as well as Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Red Kidney Beans have more Calcium, 2.8 times more Iron, 1.8 times more Magnesium, 2.4 times more Phosphorus, 4.3 times more Potassium and 1.6 times more Zinc than Cookies, chocolate chip sandwich, with creme filling.
• While 7 oz of Cookies, chocolate chip sandwich, with creme filling contain 9.8 times more Selenium and 139.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cookies, chocolate chip sandwich, with creme filling contain similar levels of Copper per seven ounces.
• 7 ounces of Cookies, chocolate chip sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have more Fiber and 2.9 times more Protein than Cookies, chocolate chip sandwich, with creme filling.
• While 7 oz of Cookies, chocolate chip sandwich, with creme filling contain 3.3 times more Energy, 35.3 times more Fat, 81.7 times more Saturated Fat, 2.2 times more Omega 3, 56.3 times more Omega 6, 2.8 times more Carbohydrate and 119.5 times more Sugars than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Cookies, chocolate chip sandwich, with creme filling provide inadequate amounts of Fiber