Comparing Nutrients in 100 grams Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.6% 481kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	27.2% 26.4g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	23.2% 7.43g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	9.13% 0.15g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	16.8% 2.86g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	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	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	13.7% 5.2g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.37mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.56% 0.18mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	8% 0.1mg	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	4.5% 18μg	18.5% 74μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.1% 0.05μg	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	10.5% 1.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.5% 35mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	32% 0.29mg	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	39% 3.13mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	14% 0.32mg	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	13% 90mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	21.7% 326mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	5.27% 0.58mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.054% 2g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated vs Boiled California Red Kidney Beans:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 3.3 times more Vitamin B2, 2.5 times more Vitamin B3 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Vitamin B1, 2.4 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated and Boiled California Red Kidney Beans have similar amounts of Vitamin B5 per 100 g.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated vs Boiled California Red Kidney Beans:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 2.7 times more Selenium and 81.5 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Calcium, 1.5 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Zinc and 33.5 times more Water than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated and Boiled California Red Kidney Beans have similar amounts of Copper, Iron, Magnesium and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 3.9 times more Energy, 293.3 times more Fat, 530.4 times more Saturated Fat, 4.6 times more Omega 3, 142.8 times more Omega 6 and 3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.8 times more Fiber and 2.5 times more Protein than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.