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

Macros Ratio

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

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.6% 481kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	27.2% 26.4g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	23.2% 7.43g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	9.13% 0.15g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	16.8% 2.86g	0.32% 0.054g	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	46% 59.8g	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	65.5% 25g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	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	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.37mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.56% 0.18mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	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	4.5% 18μg	99% 394μg	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	5% 4.5mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.5% 35mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	122% 1.1mg	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	39% 3.13mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	43.5% 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	13% 90mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	21.7% 326mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	5.27% 0.58mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.32% 11.8g	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 California Red Kidney Beans:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.6 times more Vitamin B1, 1.5 times more Vitamin B3, 4.4 times more Vitamin B5, 9 times more Vitamin B6, 21.9 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 Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 100 g.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated as well as Raw 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 California Red Kidney Beans:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 29.6 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.6 times more Calcium, 3.5 times more Copper, 3 times more Iron, 4.1 times more Magnesium, 2.7 times more Manganese, 4.5 times more Phosphorus, 6.2 times more Potassium and 4.4 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated and Raw California Red Kidney Beans have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 1.5 times more Energy, 105.6 times more Fat, 206.3 times more Saturated Fat, 1.7 times more Omega 3 and 52.9 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.8 times more Fiber and 6.8 times more Protein than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 100 g.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.