Comparing Nutrients in 100 grams Cookies, gluten-free, chocolate wafer VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	18.7% 541kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	31.4% 30.4g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	48% 15.3g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	7.75% 0.12g	3.56% 0.057g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.13g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	17% 22g	130g per day for Men 19-50 years
Sugars	56.5% 41g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 37g	NA	g per day for Men 19-50 years
Fiber	4.2% 1.6g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	7.25% 4.06g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	18.5% 74μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.33% 1.2mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 109mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	28.8% 0.26mg	29% 0.26mg	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	46% 3.67mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	11% 0.26mg	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	20.6% 144mg	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	8.13% 122mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	0.037% 1.37g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Boiled Royal Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Cookies, gluten-free, chocolate wafer versus 100 g of Boiled Royal 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 wafer vs Boiled Royal Red Kidney Beans:

• 100 grams of Cookies, gluten-free, chocolate wafer have 2 times more Vitamin B5 than Boiled Royal Red Kidney Beans.

Comparing minerals per 100 grams for Cookies, gluten-free, chocolate wafer vs Boiled Royal Red Kidney Beans:

• 100 grams of Cookies, gluten-free, chocolate wafer have 2.5 times more Calcium, 1.3 times more Iron, 1.6 times more Manganese and 24.4 times more Sodium than Boiled Royal Red Kidney Beans.
• Both Cookies, gluten-free, chocolate wafer and Boiled Royal Red Kidney Beans contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cookies, gluten-free, chocolate wafer have 4.4 times more Energy, 178.9 times more Fat, 637.5 times more Saturated Fat, 2.2 times more Omega 3, 59.3 times more Omega 6 and 2.9 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 100 g of Boiled Royal Red Kidney Beans contain 5.8 times more Fiber and 2.3 times more Protein than Cookies, gluten-free, chocolate wafer.
• 100 grams of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6