Comparing Nutrients in 7 ounces Cookies, oatmeal sandwich, with creme filling VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	California Red Kidney Beans	Recommended Dietary Allowance
Energy	27.2% 790kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	37.4% 36.3g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	54.7% 0.88g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	81.6% 14g	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	85% 110g	91% 119g	130g per day for Men 19-50 years
Sugars	86% 62.2g	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	13.6% 5.16g	130% 49.4g	38g per day for Men 19-50 years
Protein	9.25% 5.18g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.27mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.02% 0.091mg	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	19% 75.4μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	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	0.33% 2IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29.2% 4.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	30.2% 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	46.6% 3.73mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	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	26.6% 187mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	66% 992mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal sandwich, with creme filling VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, oatmeal sandwich, with creme filling 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 sandwich, with creme filling vs California Red Kidney Beans:

• 7 oz of Raw California Red Kidney Beans contain 2.2 times more Vitamin B1, 2 times more Vitamin B2, 1.8 times more Vitamin B3, 2.7 times more Vitamin B5, 8.6 times more Vitamin B6, 10.4 times more Vitamin B9 and more Vitamin C than Cookies, oatmeal sandwich, with creme filling.
• 7 ounces of Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin C
• Both Cookies, oatmeal sandwich, with creme filling 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 sandwich, with creme filling vs California Red Kidney Beans:

• 7 ounces of Cookies, oatmeal sandwich, with creme filling have 2.1 times more Selenium and 45.5 times more Sodium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain more Calcium, 8 times more Copper, 5 times more Iron, 4.6 times more Magnesium, 4.3 times more Phosphorus, 11 times more Potassium and 3.8 times more Zinc than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and California Red Kidney Beans contain similar levels of Manganese per seven ounces.
• 7 ounces of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, oatmeal sandwich, with creme filling have 1.2 times more Energy, 73.2 times more Fat, 145.2 times more Saturated Fat, 5.3 times more Omega 3 and 129.5 times more Omega 6 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 9.6 times more Fiber and 9.3 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling 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