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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Boiled Red Kidney Beans	Cookies, fig bars	Recommended Dietary Allowance
Energy	8.7% 252kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	6.96% 2.23g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	22.6% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	35% 45.2g	108% 141g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	38.6% 14.7g	24% 9.13g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	13% 7.34g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	26.5% 0.32mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	23.2% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	64.5% 258μg	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	2.65% 2.4mg	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	0.4% 0.06mg	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cookies, fig bars	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	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	73% 5.83mg	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	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	40.3% 282mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.88% 32.7g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Boiled Red Kidney Beans have 1.6 times more Vitamin B6, 3.7 times more Vitamin B9 and 1.4 times more Vitamin K than Cookies, fig bars.
• While 7 oz of Cookies, fig bars contain 3.7 times more Vitamin B2, 3.2 times more Vitamin B3, 1.7 times more Vitamin B5, more Vitamin B12 and 21.7 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cookies, fig bars provide similar amounts of Vitamin B1 per seven ounces.
• 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, fig bars 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, fig bars:

• 7 ounces of Boiled Red Kidney Beans have 1.6 times more Copper, 1.7 times more Magnesium, 1.4 times more Manganese, 2.3 times more Phosphorus, 1.9 times more Potassium and 2.7 times more Zinc than Cookies, fig bars.
• While 7 oz of Cookies, fig bars contain 2.3 times more Calcium, 2.8 times more Selenium and 175 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cookies, fig bars contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 1.6 times more Fiber and 2.3 times more Protein than Cookies, fig bars.
• While 7 oz of Cookies, fig bars contain 2.7 times more Energy, 14.6 times more Fat, 15.6 times more Saturated Fat, 24.1 times more Omega 6, 3.1 times more Carbohydrate and 144.9 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cookies, fig bars offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6