Comparing Nutrients in 7 ounces Cookies, sugar wafers with creme filling, regular VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	34.4% 996kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	73.8% 23.6g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	30% 5.07g	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	108% 140g	35% 45.2g	130g per day for Men 19-50 years
Sugars	118% 85.2g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 80.6g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.78mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	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	38.2% 153μg	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	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	33% 4.96mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	53.4% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	93% 7.4mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.84mg	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	20.4% 143mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.34μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafers with creme filling, regular VS Boiled Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, sugar wafers with creme filling, 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, sugar wafers with creme filling, regular vs Boiled Red Kidney Beans:

• 7 ounces of Cookies, sugar wafers with creme filling, regular have 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 83.3 times more Vitamin E than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 4.3 times more Vitamin B1, 2.8 times more Vitamin B6, 1.7 times more Vitamin B9 and 4 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• 7 ounces of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin K
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Cookies, sugar wafers with creme filling, regular as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, sugar wafers with creme filling, regular vs Boiled Red Kidney Beans:

• 7 ounces of Cookies, sugar wafers with creme filling, regular have 1.3 times more Iron, 3.1 times more Selenium and 51.5 times more Sodium than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 3.7 times more Copper, 2.8 times more Magnesium, 2 times more Phosphorus, 3.4 times more Potassium and 2.5 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Boiled Red Kidney Beans contain similar levels of Calcium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, sugar wafers with creme filling, regular have 4 times more Energy, 46.5 times more Fat, 165.3 times more Saturated Fat, 23.9 times more Omega 6, 3.1 times more Carbohydrate and 134.2 times more Sugars than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.8 times more Omega 3, 4.6 times more Fiber and 2.3 times more Protein than Cookies, sugar wafers with creme filling, regular.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6