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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Red Kidney Beans	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	11.6% 337kcal	17.8% 515kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	25% 24g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	33% 10.5g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	6.13% 0.098g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	15% 2.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	57.2% 74.4g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	58.4% 42.3g	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	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	% 42.3g	g per day for Men 19-50 years
Fiber	40% 15g	0% 0g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cookies, gluten-free, lemon 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	3.75% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	0.41% 0.065mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	0% 0mg	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	0% 0μg	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	21% 3.12mg	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, lemon wafer	Recommended Dietary Allowance
Calcium	8.3% 83mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	0% 0mg	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	2.25% 0.18mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	0.71% 3mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	0.83% 0.019mg	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	5.57% 39mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	1.06% 36mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	0.27% 0.03mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.03% 1.12g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Red Kidney Beans versus 100 g of Cookies, gluten-free, lemon 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, lemon wafer:

• 100 grams of Red Kidney Beans have 13.5 times more Vitamin B1, 2.9 times more Vitamin B2, 32.5 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While 100 g of Cookies, gluten-free, lemon wafer contain 14.9 times more Vitamin E than Raw Red Kidney Beans.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• 100 grams of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

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

• 100 grams of Red Kidney Beans have 9.2 times more Calcium, more Copper, 37.2 times more Iron, 46 times more Magnesium, 58.5 times more Manganese, 10.4 times more Phosphorus, 37.8 times more Potassium, more Selenium and 93 times more Zinc than Cookies, gluten-free, lemon wafer.
• While 100 g of Cookies, gluten-free, lemon wafer contain 9.3 times more Sodium than Raw Red Kidney Beans.
• 100 grams of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 3.7 times more Omega 3, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 100 g of Cookies, gluten-free, lemon wafer contain 1.5 times more Energy, 22.8 times more Fat, 68.2 times more Saturated Fat, 11.2 times more Omega 6 and 20.1 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cookies, gluten-free, lemon wafer offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6
• 100 grams of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein