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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, special dietary	3%	33%	64%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, special dietary	California Red Kidney Beans	Recommended Dietary Allowance
Energy	30.8% 893kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	34.4% 33.3g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	26% 8.3g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	54.6% 9.3g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	91% 119g	130g per day for Men 19-50 years
Sugars	109% 79g	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	8.36% 3.18g	130% 49.4g	38g per day for Men 19-50 years
Protein	14% 7.74g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, special dietary	California Red 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	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.98% 0.4mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	60.6% 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	26.8% 107μg	195% 782μg	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	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, special dietary	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.13% 91mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	243% 2.2mg	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	87% 6.95mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	31.5% 0.72mg	86.3% 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	31% 216mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, special dietary VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, chocolate chip, commercially prepared, special dietary versus 7 oz of California 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, special dietary vs California Red Kidney Beans:

• 7 ounces of Cookies, chocolate chip, commercially prepared, special dietary have 1.4 times more Vitamin B3 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 1.4 times more Vitamin B1, 3.9 times more Vitamin B5, 22.1 times more Vitamin B6, 7.3 times more Vitamin B9 and more Vitamin C than Cookies, chocolate chip, commercially prepared, special dietary.
• Both Cookies, chocolate chip, commercially prepared, special dietary and California Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cookies, chocolate chip, commercially prepared, special dietary have insufficient amounts of Vitamin B6 and Vitamin C
• Both Cookies, chocolate chip, commercially prepared, special dietary as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cookies, chocolate chip, commercially prepared, special dietary have 22.2 times more Sodium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 4.2 times more Calcium, 5 times more Copper, 2.7 times more Iron, 7.6 times more Magnesium, 2.7 times more Manganese, 3.7 times more Phosphorus, 7.5 times more Potassium and 5.4 times more Zinc than Cookies, chocolate chip, commercially prepared, special dietary.
• Both Cookies, chocolate chip, commercially prepared, special dietary and California Red Kidney Beans contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, chocolate chip, commercially prepared, special dietary have 1.4 times more Energy, 67.2 times more Fat, 116.2 times more Saturated Fat, 4.1 times more Omega 3, 86.6 times more Omega 6 and 1.2 times more Carbohydrate than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 15.6 times more Fiber and 6.2 times more Protein than Cookies, chocolate chip, commercially prepared, special dietary.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6