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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, chocolate cream covered biscuit sticks	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	30.6% 887kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	78% 25g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	78.3% 13.3g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	35% 45.2g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	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	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	38.6% 14.7g	38g per day for Men 19-50 years
Protein	35.4% 20g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate cream covered biscuit sticks	Boiled 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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.95% 1.27mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	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	8.43% 33.7μg	64.5% 258μg	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	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	117% 17.6mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate cream covered biscuit sticks	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.92% 99mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	49.6% 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	22.3% 1.8mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	52% 365mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	53% 29μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	28% 423mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	0.81% 30g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate cream covered biscuit sticks VS Boiled Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, chocolate cream covered biscuit sticks 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 cream covered biscuit sticks vs Boiled Red Kidney Beans:

• 7 ounces of Cookies, chocolate cream covered biscuit sticks have 3.4 times more Vitamin B2, more Vitamin B12 and 295.7 times more Vitamin E than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 2.3 times more Vitamin B1, 2.5 times more Vitamin B6, 7.6 times more Vitamin B9 and 4.9 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin K
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cookies, chocolate cream covered biscuit sticks as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Cookies, chocolate cream covered biscuit sticks have 1.8 times more Calcium, 1.3 times more Phosphorus, 12.3 times more Selenium and 106.5 times more Sodium than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 3.3 times more Iron and 2.2 times more Potassium than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Boiled Red Kidney Beans contain similar levels of Copper, Magnesium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, chocolate cream covered biscuit sticks have 3.5 times more Energy, 45 times more Fat, 174.8 times more Saturated Fat, 62.7 times more Omega 6, 2.2 times more Carbohydrate and 78.1 times more Sugars than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 24 times more Omega 3 and 1.5 times more Fiber than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Boiled Red Kidney Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cookies, chocolate cream covered biscuit sticks provide inadequate amounts of Omega 3
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6