Comparing Nutrients in 7 ounces Royal Red Kidney Beans VS Cookies, shortbread, commercially prepared, plain

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Cookies, shortbread, commercially prepared, plain	4%	46%	50%

Macro Nutrients

	Royal Red Kidney Beans	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Energy	22.5% 653kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	53.6% 52g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	50.3% 16g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	114% 1.82g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	86% 14.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	97% 127g	130g per day for Men 19-50 years
Sugars	NA	59.3% 43g	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	0.82% 0.6g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	NA	% 41.7g	g per day for Men 19-50 years
Fiber	130% 49.4g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	89.8% 50.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.5% 0.77mg	58.4% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	11% 0.14mg	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% 780μg	40% 161μg	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	NA	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Calcium	26% 260mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	20% 0.18mg	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	216% 17.3mg	74% 5.9mg	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	34% 0.78mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	78.6% 2671mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	46.7% 701mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	0.19% 7.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Cookies, shortbread, commercially prepared, plain per 7 oz

Compare the macro and micronutrient content in 7 oz of Royal Red Kidney Beans versus 7 oz of Cookies, shortbread, commercially prepared, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Royal Red Kidney Beans vs Cookies, shortbread, commercially prepared, plain:

• 7 ounces of Royal Red Kidney Beans have 2.4 times more Vitamin B5, 5.6 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin C than Cookies, shortbread, commercially prepared, plain.
• While 7 oz of Cookies, shortbread, commercially prepared, plain contain 1.3 times more Vitamin B2 and 1.6 times more Vitamin B3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cookies, shortbread, commercially prepared, plain provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Royal Red Kidney Beans vs Cookies, shortbread, commercially prepared, plain:

• 7 ounces of Royal Red Kidney Beans have 10.1 times more Calcium, 11.1 times more Copper, 2.9 times more Iron, 9.9 times more Magnesium, 2.8 times more Manganese, 6.2 times more Phosphorus, 15.3 times more Potassium and 5.4 times more Zinc than Cookies, shortbread, commercially prepared, plain.
• While 7 oz of Cookies, shortbread, commercially prepared, plain contain 1.9 times more Selenium and 27.2 times more Sodium than Raw Royal Red Kidney Beans.
• 7 ounces of Cookies, shortbread, commercially prepared, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Royal Red Kidney Beans have 19.2 times more Fiber and 4.7 times more Protein than Cookies, shortbread, commercially prepared, plain.
• While 7 oz of Cookies, shortbread, commercially prepared, plain contain 1.6 times more Energy, 58.3 times more Fat, 124.7 times more Saturated Fat, 6 times more Omega 3 and 76 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cookies, shortbread, commercially prepared, plain offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6