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

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, regular	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	30.8% 893kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	28% 8.97g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	28% 4.8g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	35% 45.2g	130g per day for Men 19-50 years
Sugars	67.5% 49g	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	14.6% 5.56g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	22% 12.3g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, regular	Boiled 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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.4mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 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	29.3% 117μg	64.5% 258μg	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	2.65% 2.4mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, regular	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	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	64% 5.1mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	72.4% 1.66mg	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	39% 274mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	68.8% 1032mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, commercially prepared, regular VS Boiled 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 Boiled 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 Boiled Red Kidney Beans:

• 7 ounces of Cookies, oatmeal, commercially prepared, regular have 1.7 times more Vitamin B1, 4 times more Vitamin B2, 3.9 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.8 times more Vitamin B6 and 2.2 times more Vitamin B9 than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Boiled Red Kidney Beans provide similar amounts of Vitamin K per seven ounces.
• Both Cookies, oatmeal, commercially prepared, regular as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Cookies, oatmeal, commercially prepared, regular have 1.3 times more Calcium, 1.8 times more Manganese, 8.2 times more Selenium and 260 times more Sodium than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.8 times more Copper, 1.4 times more Magnesium, 2.8 times more Potassium and 1.4 times more Zinc than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Boiled Red Kidney Beans contain similar levels of Iron and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, oatmeal, commercially prepared, regular have 3.5 times more Energy, 36.2 times more Fat, 62.8 times more Saturated Fat, 22.6 times more Omega 6, 3 times more Carbohydrate and 77.1 times more Sugars than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.3 times more Omega 3, 2.6 times more Fiber and 1.4 times more Protein than Cookies, oatmeal, commercially prepared, regular.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6