Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Cookies, chocolate sandwich, with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%

Macro Nutrients

	Boiled California Red Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Energy	4.28% 124kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	17.7% 5.65g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	19% 3.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	54.6% 71g	130g per day for Men 19-50 years
Sugars	NA	56% 40.7g	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	0.97% 0.7g	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	% 0.92g	g per day for Men 19-50 years
Sucrose	NA	% 39g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	5.42% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	1.77% 0.023mg	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	18.5% 74μg	15.3% 61μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	16.5% 2.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Calcium	6.6% 66mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	37% 0.33mg	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	37.3% 2.98mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	30.4% 0.7mg	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	19.6% 137mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	9.45% 5.2μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	26% 388mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	6.73% 0.74mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.084% 3.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cookies, chocolate sandwich, with creme filling, regular per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Cookies, chocolate sandwich, with creme filling, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Cookies, chocolate sandwich, with creme filling, regular:

• 100 grams of Boiled California Red Kidney Beans have 4.5 times more Vitamin B6 and 1.2 times more Vitamin B9 than Cookies, chocolate sandwich, with creme filling, regular.
• While 100 g of Cookies, chocolate sandwich, with creme filling, regular contain 1.5 times more Vitamin B1, 3.8 times more Vitamin B2 and 4.8 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cookies, chocolate sandwich, with creme filling, regular provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin B6
• Both Boiled California Red Kidney Beans as well as Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Cookies, chocolate sandwich, with creme filling, regular:

• 100 grams of Boiled California Red Kidney Beans have 3.1 times more Calcium, 1.5 times more Phosphorus and 1.8 times more Potassium than Cookies, chocolate sandwich, with creme filling, regular.
• While 100 g of Cookies, chocolate sandwich, with creme filling, regular contain 4.1 times more Iron, 2.2 times more Manganese, 4.3 times more Selenium and 97 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cookies, chocolate sandwich, with creme filling, regular contain similar levels of Copper, Magnesium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 3.2 times more Fiber and 1.8 times more Protein than Cookies, chocolate sandwich, with creme filling, regular.
• While 100 g of Cookies, chocolate sandwich, with creme filling, regular contain 3.7 times more Energy, 212.7 times more Fat, 403.5 times more Saturated Fat, 9.3 times more Omega 3, 162.7 times more Omega 6 and 3.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6