Comparing Nutrients in 100 grams Boiled Kidney Beans VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Boiled Kidney Beans	Cookies, fig bars	Recommended Dietary Allowance
Energy	4.38% 127kcal	12% 348kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	15% 2.6g	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	54.5% 71g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	64% 46.4g	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	12% 4.6g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	7.3% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	5.77% 0.075mg	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	8.75% 35μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.75% 0.09μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	0.33% 0.3mg	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	0.2% 0.03mg	4.33% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	4.83% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cookies, fig bars	Recommended Dietary Allowance
Calcium	3.5% 35mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	16.3% 0.15mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	15% 0.34mg	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	8.86% 62mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	6% 3.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	3.55% 0.39mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.45% 16.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Cookies, fig bars:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B6, 3.7 times more Vitamin B9, 4 times more Vitamin C and 1.4 times more Vitamin K than Cookies, fig bars.
• While Cookies, fig bars contain more Vitamin A, 3.7 times more Vitamin B2, 3.2 times more Vitamin B3, 1.7 times more Vitamin B5, more Vitamin B12 and 21.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cookies, fig bars have similar amounts of Vitamin B1 per 100 g.
• Both Boiled All Types Kidney Beans as well as Cookies, fig bars have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Cookies, fig bars:

• Boiled All Types Kidney Beans have 1.5 times more Copper, 1.6 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium, 2.6 times more Zinc and 4.1 times more Water than Cookies, fig bars.
• While Cookies, fig bars contain 1.8 times more Calcium, 1.3 times more Iron, 3 times more Selenium and 350 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 1.4 times more Fiber and 2.3 times more Protein than Cookies, fig bars.
• While Cookies, fig bars contain 2.7 times more Energy, 14.6 times more Fat, 15.4 times more Saturated Fat, 23.9 times more Omega 6, 3.1 times more Carbohydrate and 144.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cookies, fig bars have similar amounts of Omega 3 per 100 g.
• Both Boiled All Types Kidney Beans as well as Cookies, fig bars have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.