Comparing Nutrients in 7 ounces Cookies, chocolate chip, commercially prepared, soft-type VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	30.4% 881kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	40.4% 39.2g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	60.5% 19.4g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	102% 73.6g	5.06% 3.67g	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	17.3% 12.6g	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	% 16.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 44g	% 3.67g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	13% 7.2g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.2% 0.56mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	12.2% 0.16mg	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	13.4% 53.6μg	11.4% 45.6μg	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	NA	1.76% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.5% 3.08mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	32.4% 0.29mg	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	101% 8.08mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	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	17.3% 121mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	36.5% 548mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, soft-type VS Canned Red Kidney Beans with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, chocolate chip, commercially prepared, soft-type versus 7 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type have 1.3 times more Vitamin B1, 4.2 times more Vitamin B2, 4.2 times more Vitamin B3, 2.8 times more Vitamin B5 and 77.5 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.6 times more Vitamin B6 and 1.7 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cookies, chocolate chip, commercially prepared, soft-type vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type have 1.5 times more Copper, 3.3 times more Iron, 1.5 times more Manganese and 2.8 times more Selenium than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.7 times more Calcium, 1.7 times more Phosphorus, 2 times more Potassium and 7.9 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Canned Red Kidney Beans with Liquids contain similar levels of Magnesium, Sodium and Zinc per seven ounces.
• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type have 5.5 times more Energy, 54.9 times more Fat, 78 times more Saturated Fat, 20.7 times more Omega 6, 4.4 times more Carbohydrate, 20.1 times more Sugars and more Fructose than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 2.4 times more Fiber and 1.4 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Canned Red Kidney Beans with Liquids offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6