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

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Red Kidney Beans	Recommended Dietary Allowance
Energy	34.4% 996kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	73.8% 23.6g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	30% 5.07g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	94% 122g	130g per day for Men 19-50 years
Sugars	118% 85.2g	5.75% 4.17g	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	79.4% 30g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.78mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	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	38.2% 153μg	195% 782μg	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	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	33% 4.96mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.11% 4.37μg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.84mg	96% 2.2mg	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	20.4% 143mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.34μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafers with creme filling, regular VS 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 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 Red Kidney Beans:

• 7 ounces of Cookies, sugar wafers with creme filling, regular have 11.9 times more Vitamin E than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 16.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B5, 9.2 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin C and 2.7 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Red Kidney Beans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Cookies, sugar wafers with creme filling, regular as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cookies, sugar wafers with creme filling, regular have 8.6 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 3.1 times more Calcium, 10.6 times more Copper, 1.8 times more Iron, 8.6 times more Magnesium, 2.6 times more Manganese, 5.6 times more Phosphorus, 11.6 times more Potassium and 6.5 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Red Kidney Beans contain similar levels of Selenium per seven ounces.
• Both Cookies, sugar wafers with creme filling, regular as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, sugar wafers with creme filling, regular have 1.5 times more Energy, 21.9 times more Fat, 77.3 times more Saturated Fat, 11.2 times more Omega 6 and 20.5 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 3.9 times more Omega 3, 9.5 times more Fiber and 5.9 times more Protein than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6