Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Boiled California Red Kidney Beans	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	4.28% 124kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	26.6% 26g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	53.8% 17g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	26.5% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	NA	51.4% 37.3g	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	24.5% 9.3g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	4.92% 0.064mg	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	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	0.11% 0.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.17% 1IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.33% 6.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	6.6% 66mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	21.6% 0.19mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	20% 0.46mg	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	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	7.85% 267mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	17.7% 265mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cookies, graham crackers, chocolate-coated per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Cookies, graham crackers, chocolate-coated 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, graham crackers, chocolate-coated:

• 100 grams of Boiled California Red Kidney Beans have 1.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cookies, graham crackers, chocolate-coated.
• While 100 g of Cookies, graham crackers, chocolate-coated contain 2.1 times more Vitamin B1, 2.4 times more Vitamin B2, 3.1 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• 100 grams of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled California Red Kidney Beans as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Cookies, graham crackers, chocolate-coated:

• 100 grams of Boiled California Red Kidney Beans have 1.4 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 4.3 times more Zinc than Cookies, graham crackers, chocolate-coated.
• While 100 g of Cookies, graham crackers, chocolate-coated contain 1.5 times more Manganese, 9.3 times more Selenium and 66.3 times more Sodium than Boiled California Red Kidney Beans.
• 100 grams of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 4.2 times more Fiber and 2.3 times more Protein than Cookies, graham crackers, chocolate-coated.
• While 100 g of Cookies, graham crackers, chocolate-coated contain 4 times more Energy, 286.7 times more Fat, 1228.6 times more Saturated Fat, 1.7 times more Omega 3, 225.3 times more Omega 6 and 3 times more Carbohydrate than Boiled California Red Kidney Beans.
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6