Comparing Nutrients in 7 ounces Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	33% 955kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.4g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	46% 14.7g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.67g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 132g	89% 116g	130g per day for Men 19-50 years
Sugars	136% 98g	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	27% 10.3g	130% 49.4g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	60.4% 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	8.93% 35.7μg	195% 780μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	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	21% 3.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	69.5% 0.63mg	220% 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	77.6% 6.2mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	96% 2.2mg	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	25.5% 179mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	43% 647mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated VS Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated versus 7 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated vs Royal Red Kidney Beans:

• 7 ounces of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have more Vitamin B12 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 4.1 times more Vitamin B1, 1.5 times more Vitamin B3, 4.4 times more Vitamin B5, 9 times more Vitamin B6, 21.8 times more Vitamin B9 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated and Royal Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin C
• 7 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated vs Royal Red Kidney Beans:

• 7 ounces of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 25.1 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 3.7 times more Calcium, 3.2 times more Copper, 2.8 times more Iron, 3.5 times more Magnesium, 3 times more Manganese, 4.5 times more Phosphorus, 5.6 times more Potassium and 4.6 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated and Royal Red Kidney Beans contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 1.5 times more Energy, 58.7 times more Fat, 114.2 times more Saturated Fat and 29.4 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 4.8 times more Fiber and 7 times more Protein than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated and Royal Red Kidney Beans offer comparable quantities of Omega 3 and Carbohydrate per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6