Comparing Nutrients in 100 grams Cookies, chocolate chip, commercially prepared, soft-type VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Red Kidney Beans	Recommended Dietary Allowance
Energy	15.3% 444kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 19.8g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	30.5% 9.75g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	3.56% 0.057g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	47% 61.3g	130g per day for Men 19-50 years
Sugars	51% 37g	2.9% 2.1g	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	8.73% 6.33g	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	% 8.34g	NA	g per day for Men 19-50 years
Sucrose	% 22g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	40% 15g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Red 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	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.8% 0.28mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	30.5% 0.4mg	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	6.75% 27μg	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5% 4.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.3% 1.55mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.7% 17mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	25.2% 0.23mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	51% 4.07mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	48.3% 1.1mg	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	8.7% 61mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	3.82% 130mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	5.64% 3.1μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	18.4% 276mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.27% 9.9g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, chocolate chip, commercially prepared, soft-type vs Red Kidney Beans:

• Cookies, chocolate chip, commercially prepared, soft-type have 1.3 times more Vitamin B2 and 7.4 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 4.3 times more Vitamin B1, 2.2 times more Vitamin B5, 7.9 times more Vitamin B6, 14.6 times more Vitamin B9 and 2.3 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Raw Red Kidney Beans have similar amounts of Vitamin B3 per 100 g.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Cookies, chocolate chip, commercially prepared, soft-type vs Red Kidney Beans:

• Cookies, chocolate chip, commercially prepared, soft-type have 23 times more Sodium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 4.9 times more Calcium, 3.1 times more Copper, 1.6 times more Iron, 4.8 times more Magnesium, 2.6 times more Manganese, 6.7 times more Phosphorus, 10.5 times more Potassium and 5.2 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Raw Red Kidney Beans have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookies, chocolate chip, commercially prepared, soft-type have 1.3 times more Energy, 18.7 times more Fat, 63.3 times more Saturated Fat, 7.5 times more Omega 6 and 17.7 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 6.3 times more Omega 3, 8.4 times more Fiber and 6.2 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Raw Red Kidney Beans have similar amounts of Carbohydrate per 100 g.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Raw Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 100 g.