Comparing Nutrients in 7 ounces Cookies, peanut butter sandwich, regular VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	California Red Kidney Beans	Recommended Dietary Allowance
Energy	32.7% 949kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	43% 42g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	31% 9.9g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	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	100% 130g	91% 119g	130g per day for Men 19-50 years
Sugars	97% 70.3g	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	9.92% 3.77g	130% 49.4g	38g per day for Men 19-50 years
Protein	31% 17.5g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	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	53.7% 0.64mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.4% 7.4mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.2% 0.28mg	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	30.3% 121μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.46μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	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	24.7% 3.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.45% 7.74μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.5% 105mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	52.3% 0.47mg	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% 5.16mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	78.7% 1.8mg	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	53.3% 373mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	27.8% 15.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, peanut butter sandwich, regular VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, peanut butter sandwich, 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, peanut butter sandwich, regular vs California Red Kidney Beans:

• 7 ounces of Cookies, peanut butter sandwich, regular have 1.2 times more Vitamin B2, 1.8 times more Vitamin B3 and more Vitamin B12 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 1.6 times more Vitamin B1, 2.9 times more Vitamin B6, 6.5 times more Vitamin B9 and 45 times more Vitamin C than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and California Red Kidney Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin C
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Cookies, peanut butter sandwich, regular as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, peanut butter sandwich, regular vs California Red Kidney Beans:

• 7 ounces of Cookies, peanut butter sandwich, regular have 2.4 times more Selenium and 33.5 times more Sodium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 3.7 times more Calcium, 4.6 times more Copper, 3.6 times more Iron, 3.3 times more Magnesium, 2.2 times more Phosphorus, 7.8 times more Potassium and 2.4 times more Zinc than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, 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, peanut butter sandwich, regular have 1.4 times more Energy, 84.4 times more Fat, 138.8 times more Saturated Fat, 1.3 times more Omega 3 and 68.3 times more Omega 6 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 13.1 times more Fiber and 2.8 times more Protein than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, 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