Comparing Nutrients in 7 ounces Red Kidney Beans VS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Red Kidney Beans	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	23% 669kcal	30.4% 881kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	40.4% 39.2g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	60.5% 19.4g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	100% 130g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	102% 73.6g	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	17.3% 12.6g	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	% 16.6g	g per day for Men 19-50 years
Sucrose	NA	% 44g	g per day for Men 19-50 years
Fiber	79.4% 30g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	80% 44.7g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cookies, chocolate chip, commercially prepared, soft-type	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	43.2% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	7.63% 0.099mg	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	13.4% 53.6μg	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	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	20.5% 3.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	16.5% 165mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	50% 0.45mg	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	101% 8.08mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	36.5% 0.84mg	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	36.5% 548mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.53% 19.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cookies, chocolate chip, commercially prepared, soft-type per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Cookies, chocolate chip, commercially prepared, soft-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Cookies, chocolate chip, commercially prepared, soft-type:

• 7 ounces of Red Kidney Beans have 4.3 times more Vitamin B1, 2.2 times more Vitamin B5, 7.9 times more Vitamin B6, 14.6 times more Vitamin B9 and 2.3 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• While 7 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 1.3 times more Vitamin B2 and 7.4 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cookies, chocolate chip, commercially prepared, soft-type provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Red Kidney Beans as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Cookies, chocolate chip, commercially prepared, soft-type:

• 7 ounces of Red Kidney Beans have 4.9 times more Calcium, 3.1 times more Copper, 1.6 times more Iron, 4.8 times more Magnesium, 2.6 times more Manganese, 6.7 times more Phosphorus, 10.5 times more Potassium and 5.2 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• While 7 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 23 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cookies, chocolate chip, commercially prepared, soft-type contain similar levels of Selenium per seven ounces.
• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 6.3 times more Omega 3, 8.4 times more Fiber and 6.2 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• While 7 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 1.3 times more Energy, 18.7 times more Fat, 63.3 times more Saturated Fat, 7.5 times more Omega 6 and 17.7 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cookies, chocolate chip, commercially prepared, soft-type offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6