Comparing Nutrients in 7 ounces Cookies, gluten-free, chocolate wafer VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	California Red Kidney Beans	Recommended Dietary Allowance
Energy	37% 1074kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	62.2% 60.4g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	95% 30.4g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	25% 4.23g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	91% 119g	130g per day for Men 19-50 years
Sugars	112% 81.3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 73.6g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	130% 49.4g	38g per day for Men 19-50 years
Protein	14.4% 8.06g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	9.92% 8.93mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	21.6% 216mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	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	91% 7.3mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	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	41% 286mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, gluten-free, chocolate wafer vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 1.8 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 7 ounces for Cookies, gluten-free, chocolate wafer vs California Red Kidney Beans:

• Cookies, gluten-free, chocolate wafer have 11.1 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Calcium, 4.2 times more Copper, 2.5 times more Iron, 3.9 times more Magnesium, 2.4 times more Manganese, 2.8 times more Phosphorus, 4.4 times more Potassium and 3.3 times more Zinc than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 7 ounces:

• Cookies, gluten-free, chocolate wafer have 1.6 times more Energy, 121.7 times more Fat, 425 times more Saturated Fat, 1.5 times more Omega 3 and 39.5 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 15.6 times more Fiber and 6 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 7 oz.
• Both Cookies, gluten-free, chocolate wafer as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 7 oz.