Comparing Nutrients in 7 ounces Red Kidney Beans VS Cookie, butter or sugar, with chocolate icing or filling

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Red Kidney Beans	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	23% 669kcal	34.4% 998kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	48% 46.6g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	92% 29.4g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	44.3% 0.71g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	55.2% 9.4g	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	105% 137g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	93% 67g	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	9.92% 3.77g	38g per day for Men 19-50 years
Protein	80% 44.7g	14.5% 8.14g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	26% 4.17mg	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	3.97% 0.052mg	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	35.2% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.33% 2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.78% 0.42mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	16.5% 165mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	80.5% 0.72mg	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	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	6.14% 25.8mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	40% 597mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cookie, butter or sugar, with chocolate icing or filling per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Cookie, butter or sugar, with chocolate icing or filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Cookie, butter or sugar, with chocolate icing or filling:

• 7 ounces of Red Kidney Beans have 1.8 times more Vitamin B1, 15.3 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin C than Cookie, butter or sugar, with chocolate icing or filling.
• While 7 oz of Cookie, butter or sugar, with chocolate icing or filling contain 8.6 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cookie, butter or sugar, with chocolate icing or filling provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin K per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Cookie, butter or sugar, with chocolate icing or filling:

• 7 ounces of Red Kidney Beans have 4.4 times more Calcium, 1.9 times more Copper, 2.7 times more Iron, 10.6 times more Magnesium, 5.5 times more Phosphorus, 5.8 times more Potassium and 14 times more Zinc than Cookie, butter or sugar, with chocolate icing or filling.
• While 7 oz of Cookie, butter or sugar, with chocolate icing or filling contain 2.8 times more Selenium and 25.1 times more Sodium than Raw Red Kidney Beans.
• 7 ounces of Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 8 times more Fiber and 5.5 times more Protein than Cookie, butter or sugar, with chocolate icing or filling.
• While 7 oz of Cookie, butter or sugar, with chocolate icing or filling contain 1.5 times more Energy, 22.2 times more Fat, 96.1 times more Saturated Fat, 20.7 times more Omega 6 and 16.1 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cookie, butter or sugar, with chocolate icing or filling offer comparable quantities of Omega 3 and Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6