Comparing Nutrients in 100 grams Red Kidney Beans VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Red Kidney Beans	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	11.6% 337kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	31.4% 30.4g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	48% 15.3g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	7.75% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	12.6% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	48.3% 63g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	56.5% 41g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 37g	g per day for Men 19-50 years
Fiber	40% 15g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	7.25% 4.06g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	NA	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	NA	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	8.3% 83mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	28.8% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	18% 0.41mg	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% 406mg	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	8.13% 122mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.037% 1.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cookies, gluten-free, chocolate wafer per 100 g

Compare the macro and micronutrient content in 100 g of Red Kidney Beans versus 100 g of Cookies, gluten-free, chocolate wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Red Kidney Beans vs Cookies, gluten-free, chocolate wafer:

• 100 grams of Red Kidney Beans have 1.8 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 100 grams for Red Kidney Beans vs Cookies, gluten-free, chocolate wafer:

• 100 grams of Red Kidney Beans have 2.7 times more Copper, 1.8 times more Iron, 3.4 times more Magnesium, 2.7 times more Manganese, 2.8 times more Phosphorus, 4 times more Potassium and 3.6 times more Zinc than Cookies, gluten-free, chocolate wafer.
• While 100 g of Cookies, gluten-free, chocolate wafer contain 1.3 times more Calcium and 10.2 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 2.9 times more Omega 3, 9.5 times more Fiber and 5.5 times more Protein than Cookies, gluten-free, chocolate wafer.
• While 100 g of Cookies, gluten-free, chocolate wafer contain 1.6 times more Energy, 28.7 times more Fat, 99.3 times more Saturated Fat, 9.4 times more Omega 6 and 19.5 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cookies, gluten-free, chocolate wafer offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6