Comparing Nutrients in 100 grams Cookies, gluten-free, chocolate sandwich, with creme filling VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Red Kidney Beans	Recommended Dietary Allowance
Energy	16.3% 474kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	24.7% 7.9g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	47% 61.3g	130g per day for Men 19-50 years
Sugars	67.6% 49g	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	0% 0g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 47.6g	NA	g per day for Men 19-50 years
Fiber	6.58% 2.5g	40% 15g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with creme filling	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	4.17% 0.05mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.44% 0.39mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	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	15.4% 2.3mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.3% 25.6μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.9% 19mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	35% 2.8mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	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	10% 70mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	18.3% 275mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.077% 2.84g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate sandwich, with creme filling VS Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Cookies, gluten-free, chocolate sandwich, with creme filling versus 100 g of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cookies, gluten-free, chocolate sandwich, with creme filling vs Red Kidney Beans:

• 100 grams of Cookies, gluten-free, chocolate sandwich, with creme filling have 11 times more Vitamin E and 4.6 times more Vitamin K than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 12.2 times more Vitamin B1, 2.8 times more Vitamin B2, 5.4 times more Vitamin B3, 5.2 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Cookies, gluten-free, chocolate sandwich, with creme filling.
• 100 grams of Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin C
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cookies, gluten-free, chocolate sandwich, with creme filling vs Red Kidney Beans:

• 100 grams of Cookies, gluten-free, chocolate sandwich, with creme filling have 22.9 times more Sodium than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 4.4 times more Calcium, 2.7 times more Copper, 2.4 times more Iron, 3.5 times more Magnesium, 2.2 times more Manganese, 5.8 times more Phosphorus, 8.7 times more Potassium, more Selenium and 4.2 times more Zinc than Cookies, gluten-free, chocolate sandwich, with creme filling.
• 100 grams of Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cookies, gluten-free, chocolate sandwich, with creme filling have 1.4 times more Energy, 16.9 times more Fat, 51.3 times more Saturated Fat, 7.7 times more Omega 6, 1.2 times more Carbohydrate and 23.3 times more Sugars than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 6.4 times more Omega 3, 6.1 times more Fiber and 10.3 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6