Comparing Nutrients in 7 ounces Red Kidney Beans VS Cookies, vanilla sandwich with creme filling

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cookies, vanilla sandwich with creme filling	4%	37%	59%

Macro Nutrients

	Red Kidney Beans	Cookies, vanilla sandwich with creme filling	Recommended Dietary Allowance
Energy	23% 669kcal	33% 958kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	41% 39.7g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	64.5% 1.03g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	82% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	110% 143g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	108% 78g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	80% 44.7g	16% 8.93g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cookies, vanilla sandwich with creme 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	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	2.75% 0.036mg	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% 99μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.78% 0.42mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cookies, vanilla sandwich with creme filling	Recommended Dietary Allowance
Calcium	16.5% 165mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	25% 0.23mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	25% 0.58mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	5.3% 181mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.12% 4.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cookies, vanilla sandwich with creme filling per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Cookies, vanilla sandwich with creme filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Cookies, vanilla sandwich with creme filling:

• 7 ounces of Red Kidney Beans have 2.3 times more Vitamin B1, 2 times more Vitamin B5, 22.1 times more Vitamin B6, 7.9 times more Vitamin B9 and more Vitamin C than Cookies, vanilla sandwich with creme filling.
• While 7 oz of Cookies, vanilla sandwich with creme filling contain 1.3 times more Vitamin B3 and 7.6 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cookies, vanilla sandwich with creme filling provide similar amounts of Vitamin B2 and Vitamin K per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Cookies, vanilla sandwich with creme filling have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Red Kidney Beans as well as Cookies, vanilla sandwich with creme 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 Cookies, vanilla sandwich with creme filling:

• 7 ounces of Red Kidney Beans have 3.1 times more Calcium, 6.1 times more Copper, 3 times more Iron, 9.9 times more Magnesium, 3.8 times more Manganese, 5.4 times more Phosphorus, 14.9 times more Potassium and 7 times more Zinc than Cookies, vanilla sandwich with creme filling.
• While 7 oz of Cookies, vanilla sandwich with creme filling contain 32.3 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cookies, vanilla sandwich with creme filling contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 10.1 times more Fiber and 5 times more Protein than Cookies, vanilla sandwich with creme filling.
• While 7 oz of Cookies, vanilla sandwich with creme filling contain 1.4 times more Energy, 18.9 times more Fat, 19.3 times more Saturated Fat, 1.5 times more Omega 3, 30.8 times more Omega 6 and 18.7 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cookies, vanilla sandwich with creme filling offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6