Comparing Nutrients in 7 ounces Cookies, chocolate, made with rice cereal VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	30% 873kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	39.6% 38.4g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	70% 22.4g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	19% 0.31g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	33.4% 5.67g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	110% 80g	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	48.6% 18.5g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	Boiled California Red 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	57.4% 0.69mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.2% 0.8mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.02mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	16% 0.21mg	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	12% 47.6μg	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.8% 0.14μg	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	26% 3.9mg	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, made with rice cereal	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	63.7% 0.57mg	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	61.8% 4.94mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	27.4% 0.63mg	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	27.2% 191mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	27.8% 417mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.7% 26g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate, made with rice cereal VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, chocolate, made with rice cereal versus 7 oz of Boiled 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, made with rice cereal vs Boiled California Red Kidney Beans:

• 7 ounces of Cookies, chocolate, made with rice cereal have 2.7 times more Vitamin B1, 6.5 times more Vitamin B2, 6.6 times more Vitamin B3, 3.2 times more Vitamin B6 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 3.1 times more Vitamin B9 than Cookies, chocolate, made with rice cereal.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Cookies, chocolate, made with rice cereal as well as Boiled California 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, made with rice cereal vs Boiled California Red Kidney Beans:

• 7 ounces of Cookies, chocolate, made with rice cereal have 7.8 times more Selenium and 52.5 times more Sodium than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.1 times more Calcium, 1.6 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Boiled California Red Kidney Beans contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, chocolate, made with rice cereal have 3.5 times more Energy, 215 times more Fat, 806.4 times more Saturated Fat, 4.8 times more Omega 3, 143 times more Omega 6 and 2.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 5.8 times more Fiber and 2.8 times more Protein than Cookies, chocolate, made with rice cereal.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6