Comparing Nutrients in 100 grams Cookie, with peanut butter filling, chocolate-coated VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookie, with peanut butter filling, chocolate-coated	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	19.4% 562kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	36.4% 35.3g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	60% 19g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	35.6% 6.06g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.7% 53g	17.5% 23g	130g per day for Men 19-50 years
Sugars	42.6% 31g	0.44% 0.32g	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	9.2% 3.5g	17% 6.4g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Cookie, with peanut butter filling, chocolate-coated	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	9.23% 0.12mg	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	15.8% 63μg	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.42% 0.01μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.33% 1.2mg	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	29% 4.32mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.7μg	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, with peanut butter filling, chocolate-coated	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3.5% 35mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	24% 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	26.3% 2.1mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	29.7% 0.68mg	18.7% 0.43mg	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	5.3% 37mg	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	24.7% 371mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookie, with peanut butter filling, chocolate-coated vs Boiled Kidney Beans:

• Cookie, with peanut butter filling, chocolate-coated has 1.6 times more Vitamin B2, 7.8 times more Vitamin B3, 2.2 times more Vitamin B5 and 144 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Vitamin B9, more Vitamin C and 1.8 times more Vitamin K than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cookie, with peanut butter filling, chocolate-coated vs Boiled Kidney Beans:

• Cookie, with peanut butter filling, chocolate-coated has 2.7 times more Copper, 1.6 times more Manganese, 6.6 times more Selenium and 371 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Magnesium, 3.7 times more Phosphorus, 1.9 times more Potassium, 5 times more Zinc and 37.2 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Boiled All Types Kidney Beans have similar amounts of Calcium and Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookie, with peanut butter filling, chocolate-coated has 4.4 times more Energy, 70.6 times more Fat, 263 times more Saturated Fat, 1.4 times more Omega 3, 56.1 times more Omega 6, 2.3 times more Carbohydrate and 96.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Fiber than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Boiled All Types Kidney Beans have similar amounts of Protein per 100 g.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.