Comparing Nutrients in 100 grams Boiled Kidney Beans VS Biscuits, mixed grain, refrigerated dough

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Biscuits, mixed grain, refrigerated dough	9%	19%	72%

Macro Nutrients

	Boiled Kidney Beans	Biscuits, mixed grain, refrigerated dough	Recommended Dietary Allowance
Energy	4.38% 127kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	4.27% 1.37g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	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% 6.4g	NA	38g per day for Men 19-50 years
Protein	15.5% 8.67g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Biscuits, mixed grain, refrigerated dough	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	6.3% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	5% 0.065mg	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	32.5% 130μg	20.8% 83μg	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	1.33% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Biscuits, mixed grain, refrigerated dough	Recommended Dietary Allowance
Calcium	3.5% 35mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	12.8% 0.12mg	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	27.8% 2.22mg	34.4% 2.75mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	28.7% 0.66mg	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	19.7% 138mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.02% 37.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Biscuits, mixed grain, refrigerated dough:

• Boiled All Types Kidney Beans have 1.8 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Biscuits, mixed grain, refrigerated dough.
• While Biscuits, mixed grain, refrigerated dough contain 2.4 times more Vitamin B1, 3.6 times more Vitamin B2, 5.9 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Biscuits, mixed grain, refrigerated dough have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Biscuits, mixed grain, refrigerated dough:

• Boiled All Types Kidney Beans have 2.1 times more Calcium, 1.9 times more Copper, 1.4 times more Magnesium, 1.7 times more Zinc and 1.8 times more Water than Biscuits, mixed grain, refrigerated dough.
• While Biscuits, mixed grain, refrigerated dough contain 1.5 times more Manganese, 1.7 times more Phosphorus and 670 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Biscuits, mixed grain, refrigerated dough have similar amounts of Iron and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 3.6 times more Omega 3 and 1.4 times more Protein than Biscuits, mixed grain, refrigerated dough.
• While Biscuits, mixed grain, refrigerated dough contain 2.1 times more Energy, 11.2 times more Fat, 18.7 times more Saturated Fat, 7.7 times more Omega 6 and 2.1 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Biscuits, mixed grain, refrigerated dough have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.