Comparing Nutrients in 7 ounces Boiled Royal Red Kidney Beans VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	8.4% 244kcal	37% 1074kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	62.2% 60.4g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	95% 30.4g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	25% 4.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.4g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	112% 81.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 73.6g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	33.6% 19g	14.4% 8.06g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	NA	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	36.7% 147μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	21.6% 216mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	57% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	68.7% 5.5mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	35.5% 0.82mg	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	40.3% 282mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	22% 750mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.073% 2.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Royal Red Kidney Beans VS Cookies, gluten-free, chocolate wafer per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Royal Red Kidney Beans versus 7 oz of Cookies, gluten-free, chocolate wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Royal Red Kidney Beans vs Cookies, gluten-free, chocolate wafer:

• 7 oz of Cookies, gluten-free, chocolate wafer contain 2 times more Vitamin B5 than Boiled Royal Red Kidney Beans.

Comparing minerals per 7 ounces for Boiled Royal Red Kidney Beans vs Cookies, gluten-free, chocolate wafer:

• 7 oz of Cookies, gluten-free, chocolate wafer contain 2.5 times more Calcium, 1.3 times more Iron, 1.6 times more Manganese and 24.4 times more Sodium than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Cookies, gluten-free, chocolate wafer contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Royal Red Kidney Beans have 5.8 times more Fiber and 2.3 times more Protein than Cookies, gluten-free, chocolate wafer.
• While 7 oz of Cookies, gluten-free, chocolate wafer contain 4.4 times more Energy, 178.9 times more Fat, 637.5 times more Saturated Fat, 2.2 times more Omega 3, 59.3 times more Omega 6 and 2.9 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• 7 ounces of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6