Comparing Nutrients in 7 ounces Cookies, vanilla sandwich with creme filling, reduced fat VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, vanilla sandwich with creme filling, reduced fat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	29% 839kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.7g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.17g	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	119% 155g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	103% 74.4g	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	11% 4.17g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cookies, vanilla sandwich with creme filling, reduced fat	Boiled California 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	66.5% 0.8mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.97mg	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	3.8% 0.05mg	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	46% 185μg	36.7% 147μg	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	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	17.3% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, vanilla sandwich with creme filling, reduced fat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	56% 4.47mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	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	17% 119mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	6.07% 206mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	63.5% 35μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	47% 703mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.34% 12.4g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, vanilla sandwich with creme filling, reduced fat VS Boiled California Red Kidney Beans per 7 oz

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

• 7 ounces of Cookies, vanilla sandwich with creme filling, reduced fat have 3.1 times more Vitamin B1, 4.4 times more Vitamin B2, 5.6 times more Vitamin B3 and 1.3 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 4.2 times more Vitamin B6 than Cookies, vanilla sandwich with creme filling, reduced fat.
• 7 ounces of Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin B6
• Both Cookies, vanilla sandwich with creme filling, reduced fat as well as Boiled California 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, vanilla sandwich with creme filling, reduced fat vs Boiled California Red Kidney Beans:

• 7 ounces of Cookies, vanilla sandwich with creme filling, reduced fat have 14.7 times more Selenium and 88.5 times more Sodium than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.6 times more Calcium, 3.8 times more Copper, 1.3 times more Iron, 4 times more Magnesium, 2.3 times more Phosphorus, 4 times more Potassium and 2.3 times more Zinc than Cookies, vanilla sandwich with creme filling, reduced fat.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, vanilla sandwich with creme filling, reduced fat have 3.4 times more Energy, 115.8 times more Fat, 226.8 times more Saturated Fat, 54.6 times more Omega 6 and 3.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 4.4 times more Fiber and 2.2 times more Protein than Cookies, vanilla sandwich with creme filling, reduced fat.
• 7 ounces of Cookies, vanilla sandwich with creme filling, reduced fat provide inadequate amounts of Omega 3
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6