Comparing Nutrients in 7 ounces Cookies, chocolate chip, commercially prepared, special dietary VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, special dietary	3%	33%	64%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, special dietary	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	30.8% 893kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	34.4% 33.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	26% 8.3g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	54.6% 9.3g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	35% 45.2g	130g per day for Men 19-50 years
Sugars	109% 79g	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	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	8.36% 3.18g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	14% 7.74g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, special dietary	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.98% 0.4mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	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	26.8% 107μg	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	0% 0mg	2.65% 2.4mg	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	14% 2.1mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, special dietary	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	9.13% 91mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	47.6% 0.43mg	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	87% 6.95mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	31.5% 0.72mg	37% 0.85mg	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	31% 216mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.27% 10g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, chocolate chip, commercially prepared, special dietary vs Boiled Kidney Beans:

• Cookies, chocolate chip, commercially prepared, special dietary have 2.3 times more Vitamin B1, 3.2 times more Vitamin B2, 4.9 times more Vitamin B3 and 35.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.7 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C and 2.1 times more Vitamin K than Cookies, chocolate chip, commercially prepared, special dietary.
• Both Cookies, chocolate chip, commercially prepared, special dietary and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 7 oz.
• Both Cookies, chocolate chip, commercially prepared, special dietary as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, chocolate chip, commercially prepared, special dietary vs Boiled Kidney Beans:

• Cookies, chocolate chip, commercially prepared, special dietary have 1.3 times more Calcium, 1.6 times more Iron, 2.4 times more Selenium and 244 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Magnesium, 1.3 times more Phosphorus, 2 times more Potassium, 2.1 times more Zinc and 13.1 times more Water than Cookies, chocolate chip, commercially prepared, special dietary.
• Both Cookies, chocolate chip, commercially prepared, special dietary and Boiled All Types Kidney Beans have similar amounts of Copper and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, chocolate chip, commercially prepared, special dietary have 3.5 times more Energy, 33.6 times more Fat, 57.3 times more Saturated Fat, 2 times more Omega 3, 43.3 times more Omega 6, 3.2 times more Carbohydrate and 124.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4 times more Fiber and 2.2 times more Protein than Cookies, chocolate chip, commercially prepared, special dietary.
• Both Cookies, chocolate chip, commercially prepared, special dietary as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.