Comparing Nutrients in 7 ounces Red Kidney Beans VS Archway Home Style Cookies, Reduced Fat Ginger Snaps

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Archway Home Style Cookies, Reduced Fat Ginger Snaps	4%	24%	72%

Macro Nutrients

	Red Kidney Beans	Archway Home Style Cookies, Reduced Fat Ginger Snaps	Recommended Dietary Allowance
Energy	23% 669kcal	29% 841kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	22.8% 22g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	16% 5.16g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	NA	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	116% 151g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	99% 72g	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	79.4% 30g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	80% 44.7g	16.5% 9.27g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Archway Home Style Cookies, Reduced Fat Ginger Snaps	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	35.5% 5.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	NA	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	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	NA	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	2.78% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Archway Home Style Cookies, Reduced Fat Ginger Snaps	Recommended Dietary Allowance
Calcium	16.5% 165mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	312% 25mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	NA	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	NA	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	18% 613mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	53.7% 806mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	NA	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Archway Home Style Cookies, Reduced Fat Ginger Snaps per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Archway Home Style Cookies, Reduced Fat Ginger Snaps to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Archway Home Style Cookies, Reduced Fat Ginger Snaps:

• 7 ounces of Red Kidney Beans have 1.9 times more Vitamin B1 and 5.2 times more Vitamin B9 than Archway Home Style Cookies, Reduced Fat Ginger Snaps.
• While 7 oz of Archway Home Style Cookies, Reduced Fat Ginger Snaps contain 1.4 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Archway Home Style Cookies, Reduced Fat Ginger Snaps provide similar amounts of Vitamin B2 per seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Archway Home Style Cookies, Reduced Fat Ginger Snaps:

• 7 ounces of Red Kidney Beans have 1.3 times more Calcium and 4.4 times more Potassium than Archway Home Style Cookies, Reduced Fat Ginger Snaps.
• While 7 oz of Archway Home Style Cookies, Reduced Fat Ginger Snaps contain 1.9 times more Iron and 33.8 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 13.8 times more Fiber and 4.8 times more Protein than Archway Home Style Cookies, Reduced Fat Ginger Snaps.
• While 7 oz of Archway Home Style Cookies, Reduced Fat Ginger Snaps contain 1.3 times more Energy, 10.5 times more Fat, 16.9 times more Saturated Fat and 17.3 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Archway Home Style Cookies, Reduced Fat Ginger Snaps offer comparable quantities of Carbohydrate per seven ounces.