Comparing Nutrients in 7 ounces Red Kidney Beans VS Cookies, chocolate chip, dry mix

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cookies, chocolate chip, dry mix	4%	45%	51%

Macro Nutrients

	Red Kidney Beans	Cookies, chocolate chip, dry mix	Recommended Dietary Allowance
Energy	23% 669kcal	34% 986kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	51.6% 16.5g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	29% 4.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	101% 131g	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	NA	38g per day for Men 19-50 years
Protein	80% 44.7g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cookies, chocolate chip, dry mix	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	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	24.7% 3.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	2.6% 0.034mg	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	25.3% 101μg	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, chocolate chip, dry mix	Recommended Dietary Allowance
Calcium	16.5% 165mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	66% 0.6mg	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	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	31.3% 0.72mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	38.4% 575mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cookies, chocolate chip, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Cookies, chocolate chip, dry mix 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, dry mix:

• 7 ounces of Red Kidney Beans have 3.1 times more Vitamin B1, 4.6 times more Vitamin B5, 23.4 times more Vitamin B6, 7.7 times more Vitamin B9 and more Vitamin C than Cookies, chocolate chip, dry mix.
• Both Red Kidney Beans and Cookies, chocolate chip, dry mix provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Cookies, chocolate chip, dry mix have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Red Kidney Beans as well as Cookies, chocolate chip, dry mix 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, dry mix:

• 7 ounces of Red Kidney Beans have 1.9 times more Calcium, 2.3 times more Copper, 3.2 times more Iron, 3.8 times more Magnesium, 3.1 times more Manganese, 5.1 times more Phosphorus, 6.5 times more Potassium, 1.3 times more Selenium and 4.7 times more Zinc than Cookies, chocolate chip, dry mix.
• While 7 oz of Cookies, chocolate chip, dry mix contain 24.2 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 2.7 times more Omega 3 and 4.9 times more Protein than Cookies, chocolate chip, dry mix.
• While 7 oz of Cookies, chocolate chip, dry mix contain 1.5 times more Energy, 23.8 times more Fat, 54 times more Saturated Fat and 10.9 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cookies, chocolate chip, dry mix offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6