Comparing Nutrients in 7 ounces Cookies, graham crackers, chocolate-coated VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	34.2% 992kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	52.8% 51g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	107% 34g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	52.6% 8.94g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	35% 45.2g	130g per day for Men 19-50 years
Sugars	102% 74g	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	11.5% 4.37g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	14% 7.94g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Boiled 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	44.7% 0.54mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	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	25% 99μg	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.33% 2IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.96mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	9.13% 91mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	47.6% 0.43mg	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	49.6% 3.97mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	37% 0.85mg	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	24.7% 173mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	35% 526mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, graham crackers, chocolate-coated vs Boiled Kidney Beans:

• Cookies, graham crackers, chocolate-coated have 1.7 times more Vitamin B1, 2.6 times more Vitamin B2, 2.9 times more Vitamin B3, 1.7 times more Vitamin B5, more Vitamin B12 and 33 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Vitamin B6, 2.6 times more Vitamin B9, 12 times more Vitamin C and 1.3 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, graham crackers, chocolate-coated vs Boiled Kidney Beans:

• Cookies, graham crackers, chocolate-coated have 1.3 times more Calcium, 10.1 times more Selenium and 265 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.6 times more Magnesium, 1.6 times more Phosphorus, 1.5 times more Potassium, 5 times more Zinc and 33.5 times more Water than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Boiled All Types Kidney Beans have similar amounts of Copper, Iron and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, graham crackers, chocolate-coated have 3.9 times more Energy, 51.6 times more Fat, 235.6 times more Saturated Fat, 41.7 times more Omega 6, 2.9 times more Carbohydrate and 116.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Omega 3, 2.9 times more Fiber and 2.2 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.