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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%

Macro Nutrients

	Boiled Red Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Energy	8.7% 252kcal	33% 955kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	54% 52.4g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	46% 14.7g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	33.3% 5.67g	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	101% 132g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	136% 98g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular, 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	26.5% 0.32mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	6.7% 0.087mg	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	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	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	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	69.5% 0.63mg	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	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	32% 0.74mg	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	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	43% 647mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.11% 3.97g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Boiled Red Kidney Beans have 1.7 times more Vitamin B1, 1.2 times more Vitamin B5, 2.7 times more Vitamin B6 and 7.2 times more Vitamin B9 than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While 7 oz of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 3.5 times more Vitamin B2, 2.4 times more Vitamin B3, more Vitamin B12, 52.7 times more Vitamin E and 1.3 times more Vitamin K than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Boiled Red Kidney Beans as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Red Kidney Beans have 1.3 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While 7 oz of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 1.3 times more Copper, 2.7 times more Selenium and 163 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain similar levels of Calcium, Iron and Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 1.4 times more Fiber and 2.4 times more Protein than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While 7 oz of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 3.8 times more Energy, 52.8 times more Fat, 103.1 times more Saturated Fat, 26.7 times more Omega 6, 2.9 times more Carbohydrate and 154.9 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6