Comparing Nutrients in 7 ounces Cookies, chocolate cream covered biscuit sticks VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, chocolate cream covered biscuit sticks	California Red Kidney Beans	Recommended Dietary Allowance
Energy	30.6% 887kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	78% 25g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	78.3% 13.3g	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	78% 101g	91% 119g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	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	26% 9.92g	130% 49.4g	38g per day for Men 19-50 years
Protein	35.4% 20g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate cream covered biscuit sticks	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	11.7% 0.14mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.95% 1.27mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	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	8.43% 33.7μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33% 0.79μg	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	117% 17.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate cream covered biscuit sticks	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.92% 99mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	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	22.3% 1.8mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	NA	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	52% 365mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	53% 29μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	28% 423mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, chocolate cream covered biscuit sticks vs California Red Kidney Beans:

• Cookies, chocolate cream covered biscuit sticks have more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.5 times more Vitamin B1, 3.2 times more Vitamin B3, 8.3 times more Vitamin B6, 23.2 times more Vitamin B9 and more Vitamin C than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 7 oz.
• Both Cookies, chocolate cream covered biscuit sticks as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, chocolate cream covered biscuit sticks vs California Red Kidney Beans:

• Cookies, chocolate cream covered biscuit sticks have 4.6 times more Selenium and 19.4 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.9 times more Calcium, 4.9 times more Copper, 10.4 times more Iron, 4.4 times more Magnesium, 2.2 times more Phosphorus, 8.2 times more Potassium and 2.8 times more Zinc than Cookies, chocolate cream covered biscuit sticks.

Comparison of macro-nutrients per 7 ounces:

• Cookies, chocolate cream covered biscuit sticks have 1.4 times more Energy, 90 times more Fat, 349.6 times more Saturated Fat and 124.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 12 times more Omega 3, 5 times more Fiber and 2.4 times more Protein than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 7 oz.
• Both Cookies, chocolate cream covered biscuit sticks as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.