Comparing Nutrients in 7 ounces Cookies, molasses VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, molasses	5%	27%	68%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cookies, molasses	Red Kidney Beans	Recommended Dietary Allowance
Energy	29.4% 853kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	20% 6.37g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	19% 3.26g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 146g	94% 122g	130g per day for Men 19-50 years
Sugars	48% 35g	5.75% 4.17g	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	5.22% 2g	79.4% 30g	38g per day for Men 19-50 years
Protein	20% 11g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, molasses	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	58.7% 0.7mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.3% 0.52mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	44% 177μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	1.46% 0.22mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.1% 11μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, molasses	Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.7% 147mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	160% 12.8mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	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	27% 189mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	60.7% 911mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, molasses VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, molasses versus 7 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, molasses vs Red Kidney Beans:

• 7 ounces of Cookies, molasses have 1.2 times more Vitamin B2 and 1.4 times more Vitamin B3 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.7 times more Vitamin B1, 1.9 times more Vitamin B5, 3.8 times more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin C than Cookies, molasses.
• Both Cookies, molasses and Red Kidney Beans provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Cookies, molasses have insufficient amounts of Vitamin C
• Both Cookies, molasses as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cookies, molasses vs Red Kidney Beans:

• 7 ounces of Cookies, molasses have 1.8 times more Selenium and 38.3 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.9 times more Copper, 2.7 times more Magnesium, 4.3 times more Phosphorus, 3.9 times more Potassium and 6.2 times more Zinc than Cookies, molasses.
• Both Cookies, molasses and Red Kidney Beans contain similar levels of Calcium, Iron and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, molasses have 1.3 times more Energy, 12.1 times more Fat, 20.9 times more Saturated Fat, 7.2 times more Omega 6, 1.2 times more Carbohydrate and 8.4 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 4.1 times more Omega 3, 15.2 times more Fiber and 4 times more Protein than Cookies, molasses.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6