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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cookies, chocolate sandwich, with creme filling, special dietary	4%	41%	55%

Macro Nutrients

	California Red Kidney Beans	Cookies, chocolate sandwich, with creme filling, special dietary	Recommended Dietary Allowance
Energy	11.4% 330kcal	16% 461kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	22.8% 22g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	43.4% 7.38g	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	52.3% 68g	130g per day for Men 19-50 years
Sugars	NA	27.2% 19.7g	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	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	10.8% 4.1g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	8.04% 4.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cookies, chocolate sandwich, with creme filling, 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	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	2.54% 0.033mg	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	15.5% 62μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.67% 0.04μg	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	11% 1.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cookies, chocolate sandwich, with creme filling, special dietary	Recommended Dietary Allowance
Calcium	19.5% 195mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	24.4% 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	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	17.5% 0.4mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	8.68% 295mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	6.73% 3.7μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	23% 342mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.11% 4.2g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2.2 times more Vitamin B5, 12 times more Vitamin B6, 6.4 times more Vitamin B9 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, special dietary.
• While Cookies, chocolate sandwich, with creme filling, special dietary contain 1.3 times more Vitamin B2, 1.9 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cookies, chocolate sandwich, with creme filling, special dietary have similar amounts of Vitamin B1 per 100 g.
• Both Raw California Red Kidney Beans as well as Cookies, chocolate sandwich, with creme filling, special dietary have insufficient amounts of Vitamin A and Vitamin D in 100 g.

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

• Raw California Red Kidney Beans have 2 times more Calcium, 5 times more Copper, 2 times more Iron, 6.2 times more Magnesium, 2.5 times more Manganese, 2 times more Phosphorus, 5.1 times more Potassium and 4.4 times more Zinc than Cookies, chocolate sandwich, with creme filling, special dietary.
• While Cookies, chocolate sandwich, with creme filling, special dietary contain 31.1 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cookies, chocolate sandwich, with creme filling, special dietary have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 6.1 times more Fiber and 5.4 times more Protein than Cookies, chocolate sandwich, with creme filling, special dietary.
• While Cookies, chocolate sandwich, with creme filling, special dietary contain 1.4 times more Energy, 88.4 times more Fat, 110.9 times more Saturated Fat, 6.5 times more Omega 3 and 136.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cookies, chocolate sandwich, with creme filling, special dietary have similar amounts of Carbohydrate per 100 g.
• Both Raw California Red Kidney Beans as well as Cookies, chocolate sandwich, with creme filling, special dietary have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.