Comparing Nutrients in 7 ounces Cookies, chocolate chip, dry mix VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, dry mix	4%	45%	51%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, chocolate chip, dry mix	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	34% 986kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	51.6% 50g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	51.6% 16.5g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	16.6% 0.27g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	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	101% 131g	35% 45.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	33.4% 12.7g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, dry mix	Boiled 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	32.2% 0.39mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.3% 0.41mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	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	25.3% 101μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, dry mix	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	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	51.3% 4.1mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	31.3% 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	22.7% 159mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	38.4% 575mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, chocolate chip, dry mix vs Boiled Kidney Beans:

• Cookies, chocolate chip, dry mix have 1.2 times more Vitamin B1, 3.5 times more Vitamin B2 and 3.4 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B5, 7.1 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Cookies, chocolate chip, dry mix vs Boiled Kidney Beans:

• Cookies, chocolate chip, dry mix have 1.2 times more Calcium, 1.4 times more Copper, 2.2 times more Selenium and 290 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Phosphorus, 1.9 times more Potassium, 1.7 times more Zinc and 22.3 times more Water than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix and Boiled All Types Kidney Beans have similar amounts of Iron, Magnesium and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, chocolate chip, dry mix have 3.9 times more Energy, 50.4 times more Fat, 113.9 times more Saturated Fat, 23 times more Omega 6 and 2.9 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Omega 3 and 1.9 times more Protein than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.