Comparing Nutrients in 7 ounces Red Kidney Beans VS Cookies, brownies, dry mix, sugar free

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cookies, brownies, dry mix, sugar free	3%	25%	72%

Macro Nutrients

	Red Kidney Beans	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Energy	23% 669kcal	29% 845kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	49.6% 8.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	123% 160g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	NA	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	22% 8.33g	38g per day for Men 19-50 years
Protein	80% 44.7g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cookies, brownies, dry mix, sugar free	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	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	1.22% 0.016mg	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	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	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	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Calcium	16.5% 165mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	5.73% 0.052mg	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	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	17.3% 0.4mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	19.6% 665mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.19% 6.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cookies, brownies, dry mix, sugar free per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Cookies, brownies, dry mix, sugar free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Cookies, brownies, dry mix, sugar free:

• 7 ounces of Red Kidney Beans have 4.4 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B3, 8.6 times more Vitamin B5, 49.6 times more Vitamin B6, 8.2 times more Vitamin B9 and more Vitamin C than Cookies, brownies, dry mix, sugar free.
• 7 ounces of Cookies, brownies, dry mix, sugar free have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Red Kidney Beans as well as Cookies, brownies, dry mix, sugar free have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Cookies, brownies, dry mix, sugar free:

• 7 ounces of Red Kidney Beans have 6.9 times more Calcium, 26.9 times more Copper, 4.4 times more Iron, 34.5 times more Magnesium, 5.5 times more Manganese, 7.1 times more Phosphorus, 4.1 times more Potassium, 1.6 times more Selenium and 19.9 times more Zinc than Cookies, brownies, dry mix, sugar free.
• While 7 oz of Cookies, brownies, dry mix, sugar free contain 6.9 times more Sodium than Raw Red Kidney Beans.
• 7 ounces of Cookies, brownies, dry mix, sugar free lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 3.6 times more Fiber and 7.8 times more Protein than Cookies, brownies, dry mix, sugar free.
• While 7 oz of Cookies, brownies, dry mix, sugar free contain 1.3 times more Energy, 11.8 times more Fat, 13.1 times more Saturated Fat, 18.6 times more Omega 6 and 1.3 times more Carbohydrate than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cookies, brownies, dry mix, sugar free offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6