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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	30.4% 881kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	40.4% 39.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	60.5% 19.4g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	35% 45.2g	130g per day for Men 19-50 years
Sugars	102% 73.6g	0.88% 0.64g	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	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	% 16.6g	NA	g per day for Men 19-50 years
Sucrose	% 44g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	13% 7.2g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Boiled 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	23% 0.28mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.2% 0.56mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	18.3% 0.24mg	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	64.5% 258μg	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	2.65% 2.4mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	53.4% 0.48mg	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	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	41% 0.95mg	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	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	36.5% 548mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	3.6% 133g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cookies, chocolate chip, commercially prepared, soft-type versus 7 oz of Boiled Red Kidney Beans 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 Boiled Red Kidney Beans:

• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type have 4.9 times more Vitamin B2, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 51.7 times more Vitamin E than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 2.4 times more Vitamin B6, 4.8 times more Vitamin B9 and 3.5 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Boiled Red Kidney Beans 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 Boiled Red Kidney Beans:

• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type have 1.4 times more Iron, 2.6 times more Selenium and 138 times more Sodium than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.6 times more Calcium, 1.6 times more Magnesium, 2.3 times more Phosphorus, 3.1 times more Potassium and 2 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Boiled Red Kidney Beans contain similar levels of Copper and Manganese 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 3.5 times more Energy, 39.5 times more Fat, 135.4 times more Saturated Fat, 16.1 times more Omega 6, 2.9 times more Carbohydrate and 115.9 times more Sugars than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 2.9 times more Omega 3, 4.1 times more Fiber and 2.4 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6