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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	37% 1074kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	62.2% 60.4g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	95% 30.4g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	25% 4.23g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	35% 45.2g	130g per day for Men 19-50 years
Sugars	112% 81.3g	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	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	38.6% 14.7g	38g per day for Men 19-50 years
Protein	14.4% 8.06g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Boiled 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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	64.5% 258μg	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	2.65% 2.4mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	21.6% 216mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	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	91% 7.3mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	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	41% 286mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Boiled Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, gluten-free, chocolate wafer 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, gluten-free, chocolate wafer vs Boiled Red Kidney Beans:

• 7 ounces of Cookies, gluten-free, chocolate wafer have 2 times more Vitamin B5 than Boiled Red Kidney Beans.

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

• 7 ounces of Cookies, gluten-free, chocolate wafer have 3.9 times more Calcium, 1.2 times more Iron and 61 times more Sodium than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.4 times more Zinc than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Boiled Red Kidney Beans contain similar levels of Copper, Magnesium, Manganese, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, gluten-free, chocolate wafer have 4.3 times more Energy, 60.8 times more Fat, 212.5 times more Saturated Fat, 19.9 times more Omega 6, 2.8 times more Carbohydrate and 128.1 times more Sugars than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.4 times more Omega 3, 4.6 times more Fiber and 2.1 times more Protein than Cookies, gluten-free, chocolate wafer.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6