Comparing Nutrients in 100 grams California Red Kidney Beans VS Cookies, chocolate chip, commercially prepared, special dietary

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cookies, chocolate chip, commercially prepared, special dietary	3%	33%	64%

Macro Nutrients

	California Red Kidney Beans	Cookies, chocolate chip, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	11.4% 330kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	17.3% 17g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	27.5% 4.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	56.5% 73.4g	130g per day for Men 19-50 years
Sugars	NA	55% 40g	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	65.5% 25g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cookies, chocolate chip, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	17.8% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	1.4% 0.018mg	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	99% 394μg	13.5% 54μg	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	5% 4.5mg	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	7.07% 1.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cookies, chocolate chip, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	19.5% 195mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	24.2% 0.22mg	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	117% 9.35mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	16% 0.37mg	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	58% 405mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	5.85% 199mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	4.73% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	16.3% 244mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.14% 5.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Cookies, chocolate chip, commercially prepared, special dietary:

• Raw California Red Kidney Beans have 1.4 times more Vitamin B1, 3.9 times more Vitamin B5, 22.1 times more Vitamin B6, 7.3 times more Vitamin B9 and more Vitamin C than Cookies, chocolate chip, commercially prepared, special dietary.
• While Cookies, chocolate chip, commercially prepared, special dietary contain 1.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cookies, chocolate chip, commercially prepared, special dietary have similar amounts of Vitamin B2 per 100 g.
• Both Raw California Red Kidney Beans as well as Cookies, chocolate chip, commercially prepared, special dietary have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Cookies, chocolate chip, commercially prepared, special dietary:

• Raw California Red Kidney Beans have 4.2 times more Calcium, 5 times more Copper, 2.7 times more Iron, 7.6 times more Magnesium, 2.7 times more Manganese, 3.7 times more Phosphorus, 7.5 times more Potassium, 1.2 times more Selenium and 5.4 times more Zinc than Cookies, chocolate chip, commercially prepared, special dietary.
• While Cookies, chocolate chip, commercially prepared, special dietary contain 22.2 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 15.6 times more Fiber and 6.2 times more Protein than Cookies, chocolate chip, commercially prepared, special dietary.
• While Cookies, chocolate chip, commercially prepared, special dietary contain 1.4 times more Energy, 67.2 times more Fat, 116.2 times more Saturated Fat, 4.1 times more Omega 3 and 86.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cookies, chocolate chip, commercially prepared, special dietary have similar amounts of Carbohydrate per 100 g.
• Both Raw California Red Kidney Beans as well as Cookies, chocolate chip, commercially prepared, special dietary have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.