Comparing Nutrients in 7 ounces Cookie, chocolate, with icing or coating VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookie, chocolate, with icing or coating	4%	43%	53%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cookie, chocolate, with icing or coating	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	34.7% 1006kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	102% 32.7g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	39.5% 6.7g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	89% 116g	130g per day for Men 19-50 years
Sugars	87.6% 63.5g	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	12% 4.56g	130% 49.4g	38g per day for Men 19-50 years
Protein	16% 8.93g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Cookie, chocolate, with icing or coating	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.046mg	60.4% 0.79mg	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	28.8% 115μg	195% 780μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	9.92% 8.93mg	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	37% 5.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, chocolate, with icing or coating	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	220% 2mg	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	74.4% 5.95mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	NA	96% 2.2mg	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	21.3% 149mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	5.54% 189mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	50.3% 754mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookie, chocolate, with icing or coating VS Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookie, chocolate, with icing or coating versus 7 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookie, chocolate, with icing or coating vs Royal Red Kidney Beans:

• 7 oz of Raw Royal Red Kidney Beans contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 17.2 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin C than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating and Royal Red Kidney Beans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin B6 and Vitamin C
• Both Cookie, chocolate, with icing or coating as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookie, chocolate, with icing or coating vs Royal Red Kidney Beans:

• 7 ounces of Cookie, chocolate, with icing or coating have 3.7 times more Selenium and 29.2 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 8.7 times more Calcium, 3.7 times more Copper, 2.9 times more Iron, 5.5 times more Magnesium, 5.4 times more Phosphorus, 14.2 times more Potassium and 8.9 times more Zinc than Cookie, chocolate, with icing or coating.
• 7 ounces of Cookie, chocolate, with icing or coating lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookie, chocolate, with icing or coating have 1.5 times more Energy, 53.8 times more Fat, 253.8 times more Saturated Fat, 1.4 times more Omega 3 and 34.9 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 10.8 times more Fiber and 5.6 times more Protein than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating and Royal Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6