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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	15.3% 444kcal	11.3% 329kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 19.8g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	30.5% 9.75g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	3.56% 0.057g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	0.57% 0.097g	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	45% 58.3g	130g per day for Men 19-50 years
Sugars	51% 37g	NA	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	65.5% 25g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	45.2% 25.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Royal 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	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.8% 0.28mg	18.5% 0.24mg	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	98% 393μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.7% 17mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	25.2% 0.23mg	111% 1mg	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	51% 4.07mg	109% 8.7mg	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	48.2% 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	39.6% 1346mg	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	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.27% 9.9g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, soft-type VS Royal Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Cookies, chocolate chip, commercially prepared, soft-type versus 100 g of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 g of Raw Royal Red Kidney Beans contain 2.8 times more Vitamin B1, 2.2 times more Vitamin B5, 7.9 times more Vitamin B6 and 14.6 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Royal Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

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

• 100 grams of Cookies, chocolate chip, commercially prepared, soft-type have 21.2 times more Sodium than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 7.7 times more Calcium, 4.4 times more Copper, 2.1 times more Iron, 4.8 times more Magnesium, 2.6 times more Manganese, 6.7 times more Phosphorus, 10.4 times more Potassium and 4.9 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Royal Red Kidney Beans contain similar levels of Selenium per 100 grams.
• 100 grams of Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cookies, chocolate chip, commercially prepared, soft-type have 1.3 times more Energy, 43.9 times more Fat, 150 times more Saturated Fat and 17.7 times more Omega 6 than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 2.7 times more Omega 3, 13.8 times more Fiber and 7 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Royal Red Kidney Beans offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Royal Red Kidney Beans provide inadequate amounts of Omega 6