Comparing Nutrients in 100 grams California Red Kidney Beans VS Cookies, oatmeal, with raisins

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	California Red Kidney Beans	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	11.4% 330kcal	15.2% 441kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	16.2% 15.8g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	17% 5.44g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	31.4% 5.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	53% 69g	130g per day for Men 19-50 years
Sugars	NA	45.7% 33g	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	11.5% 8.34g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	65.5% 25g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	10.5% 5.86g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	5.23% 0.068mg	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	8.75% 35μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5% 4.5mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	19.5% 195mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	15.4% 0.14mg	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	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	35% 0.8mg	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	16.3% 114mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.22% 8g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cookies, oatmeal, with raisins per 100 g

Compare the macro and micronutrient content in 100 g of California Red Kidney Beans versus 100 g of Cookies, oatmeal, with raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Cookies, oatmeal, with raisins:

• 100 grams of California Red Kidney Beans have 1.9 times more Vitamin B1, 2 times more Vitamin B5, 5.8 times more Vitamin B6 and 11.3 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• Both California Red Kidney Beans and Cookies, oatmeal, with raisins provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.

Comparing minerals per 100 grams for California Red Kidney Beans vs Cookies, oatmeal, with raisins:

• 100 grams of California Red Kidney Beans have 7 times more Calcium, 7.9 times more Copper, 4.1 times more Iron, 4.7 times more Magnesium, 1.2 times more Manganese, 3.6 times more Phosphorus, 6.5 times more Potassium and 3.9 times more Zinc than Cookies, oatmeal, with raisins.
• While 100 g of Cookies, oatmeal, with raisins contain 1.8 times more Selenium and 29.3 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of California Red Kidney Beans have 7.5 times more Fiber and 4.2 times more Protein than Cookies, oatmeal, with raisins.
• While 100 g of Cookies, oatmeal, with raisins contain 1.3 times more Energy, 63 times more Fat, 151.1 times more Saturated Fat, 8.9 times more Omega 3 and 98.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, oatmeal, with raisins offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6