Comparing Nutrients in 7 ounces Cookies, oatmeal, commercially prepared, regular VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, regular	California Red Kidney Beans	Recommended Dietary Allowance
Energy	30.8% 893kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	28% 8.97g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	28% 4.8g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	91% 119g	130g per day for Men 19-50 years
Sugars	67.5% 49g	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	14.6% 5.56g	130% 49.4g	38g per day for Men 19-50 years
Protein	22% 12.3g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, regular	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.4mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	29.3% 117μg	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	1.1% 0.99mg	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	3.44% 0.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, regular	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	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	64% 5.1mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	72.4% 1.66mg	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	39% 274mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	68.8% 1032mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, commercially prepared, regular VS California Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Cookies, oatmeal, commercially prepared, regular vs California Red Kidney Beans:

• 7 oz of Raw California Red Kidney Beans contain 2 times more Vitamin B1, 2 times more Vitamin B5, 6 times more Vitamin B6, 6.7 times more Vitamin B9 and 9 times more Vitamin C than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and California Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin C
• Both Cookies, oatmeal, commercially prepared, regular as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, oatmeal, commercially prepared, regular vs California Red Kidney Beans:

• 7 ounces of Cookies, oatmeal, commercially prepared, regular have 3.1 times more Selenium and 47.3 times more Sodium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 5.3 times more Calcium, 8.2 times more Copper, 3.6 times more Iron, 4.8 times more Magnesium, 2.9 times more Phosphorus, 10.5 times more Potassium and 3.2 times more Zinc than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and California Red Kidney Beans contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, oatmeal, commercially prepared, regular have 1.4 times more Energy, 72.4 times more Fat, 125.5 times more Saturated Fat, 1.5 times more Omega 3 and 44.7 times more Omega 6 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 8.9 times more Fiber and 3.9 times more Protein than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and California Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6