Comparing Nutrients in 7 ounces Red Kidney Beans VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Red Kidney Beans	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	23% 669kcal	38.5% 1115kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	72.2% 70g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	119% 38g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	70.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	80.8% 105g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	84.6% 61.3g	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	80% 44.7g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cookie, with peanut butter filling, chocolate-coated	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	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	56% 8.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	15.6% 0.2mg	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	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.78% 0.42mg	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	7.77% 9.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	16.5% 165mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	129% 1.16mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	59% 1.35mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	49% 736mg	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	0.097% 3.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cookie, with peanut butter filling, chocolate-coated per 7 oz

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

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Cookie, with peanut butter filling, chocolate-coated:

• 7 ounces of Red Kidney Beans have 4.3 times more Vitamin B1, 2.4 times more Vitamin B2, 1.6 times more Vitamin B5, 3.9 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin C than Cookie, with peanut butter filling, chocolate-coated.
• While 7 oz of Cookie, with peanut butter filling, chocolate-coated contain 2.1 times more Vitamin B3 and 20.6 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cookie, with peanut butter filling, chocolate-coated provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Cookie, with peanut butter filling, chocolate-coated 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, with peanut butter filling, chocolate-coated:

• 7 ounces of Red Kidney Beans have 2.4 times more Calcium, 3.2 times more Iron, 8.1 times more Magnesium, 1.6 times more Manganese, 11 times more Phosphorus, 6.3 times more Potassium and 14 times more Zinc than Cookie, with peanut butter filling, chocolate-coated.
• While 7 oz of Cookie, with peanut butter filling, chocolate-coated contain 2.3 times more Selenium and 30.9 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cookie, with peanut butter filling, chocolate-coated contain similar levels of Copper per seven ounces.
• 7 ounces of Cookie, with peanut butter filling, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 1.5 times more Omega 3, 4.3 times more Fiber and 2.8 times more Protein than Cookie, with peanut butter filling, chocolate-coated.
• While 7 oz of Cookie, with peanut butter filling, chocolate-coated contain 1.7 times more Energy, 33.3 times more Fat, 124.7 times more Saturated Fat, 26.6 times more Omega 6 and 14.7 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cookie, with peanut butter filling, chocolate-coated offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6