Comparing Nutrients in 7 ounces Cookies, sugar wafer, chocolate-covered VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	36% 1044kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	56.4% 54.8g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	107% 34.2g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	45.4% 7.7g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	142% 103g	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	17.8% 6.75g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Boiled 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	15.5% 0.19mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	16% 0.21mg	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	7.44% 29.8μg	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.4% 0.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	28.6% 4.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	58.4% 0.53mg	63.7% 0.57mg	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	30.8% 2.46mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	27.4% 0.63mg	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	33% 232mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.093% 3.43g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafer, chocolate-covered VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, sugar wafer, chocolate-covered versus 7 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, sugar wafer, chocolate-covered vs Boiled California Red Kidney Beans:

• 7 ounces of Cookies, sugar wafer, chocolate-covered have 3.5 times more Vitamin B2 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.4 times more Vitamin B1, 2.2 times more Vitamin B6 and 4.9 times more Vitamin B9 than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Cookies, sugar wafer, chocolate-covered as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, sugar wafer, chocolate-covered vs Boiled California Red Kidney Beans:

• 7 ounces of Cookies, sugar wafer, chocolate-covered have 4.5 times more Selenium and 34.5 times more Sodium than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain more Calcium, 2.4 times more Iron, 1.3 times more Potassium and 1.4 times more Zinc than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Boiled California Red Kidney Beans contain similar levels of Copper, Magnesium and Phosphorus per seven ounces.
• 7 ounces of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, sugar wafer, chocolate-covered have 4.2 times more Energy, 306.6 times more Fat, 1231.5 times more Saturated Fat, 9 times more Omega 3, 194.3 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.7 times more Fiber and 2.6 times more Protein than Cookies, sugar wafer, chocolate-covered.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6