Comparing Nutrients in 100 grams Cookies, chocolate chip, commercially prepared, special dietary VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, special dietary	3%	33%	64%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, special dietary	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	15.5% 450kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	27.5% 4.68g	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	56.5% 73.4g	17.5% 23g	130g per day for Men 19-50 years
Sugars	55% 40g	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	4.2% 1.6g	17% 6.4g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, special dietary	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.84mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.4% 0.018mg	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	13.5% 54μg	32.5% 130μg	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	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	7.07% 1.06mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, special dietary	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	4.6% 46mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	24.2% 0.22mg	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	43.8% 3.5mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	15.6% 109mg	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	5.85% 199mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	4.73% 2.6μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	16.3% 244mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	4.27% 0.47mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, chocolate chip, commercially prepared, special dietary vs Boiled Kidney Beans:

• Cookies, chocolate chip, commercially prepared, special dietary have 2.3 times more Vitamin B1, 3.2 times more Vitamin B2, 4.9 times more Vitamin B3 and 35.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.7 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C and 2.1 times more Vitamin K than Cookies, chocolate chip, commercially prepared, special dietary.
• Both Cookies, chocolate chip, commercially prepared, special dietary and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 100 g.
• Both Cookies, chocolate chip, commercially prepared, special dietary 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 Cookies, chocolate chip, commercially prepared, special dietary vs Boiled Kidney Beans:

• Cookies, chocolate chip, commercially prepared, special dietary have 1.3 times more Calcium, 1.6 times more Iron, 2.4 times more Selenium and 244 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Magnesium, 1.3 times more Phosphorus, 2 times more Potassium, 2.1 times more Zinc and 13.1 times more Water than Cookies, chocolate chip, commercially prepared, special dietary.
• Both Cookies, chocolate chip, commercially prepared, special dietary and Boiled All Types Kidney Beans have similar amounts of Copper and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookies, chocolate chip, commercially prepared, special dietary have 3.5 times more Energy, 33.6 times more Fat, 57.3 times more Saturated Fat, 2 times more Omega 3, 43.3 times more Omega 6, 3.2 times more Carbohydrate and 124.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4 times more Fiber and 2.2 times more Protein than Cookies, chocolate chip, commercially prepared, special dietary.
• Both Cookies, chocolate chip, commercially prepared, special dietary as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.