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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, gluten-free, vanilla sandwich, with creme filling	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17% 493kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.5g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.4% 74.6g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	64.4% 46.7g	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	0.52% 0.38g	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	% 0.88g	NA	g per day for Men 19-50 years
Sucrose	% 45.4g	NA	g per day for Men 19-50 years
Fiber	1.3% 0.5g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, vanilla sandwich, with creme filling	Boiled California 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	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	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, vanilla sandwich, with creme filling	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	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	4.25% 0.34mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	9.83% 0.23mg	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	5.57% 39mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	13.4% 201mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.045% 1.67g	1.8% 67g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Cookies, gluten-free, vanilla sandwich, with creme filling versus 100 g of Boiled California 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, vanilla sandwich, with creme filling vs Boiled California Red Kidney Beans:

• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Boiled California Red Kidney Beans have similar amounts of vitamins per 100 g

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

• 100 grams of Cookies, gluten-free, vanilla sandwich, with creme filling have 50.3 times more Sodium than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain 4.7 times more Calcium, 6.4 times more Copper, 8.8 times more Iron, 3.7 times more Magnesium, 1.4 times more Manganese, 3.5 times more Phosphorus, 4 times more Potassium and 3.7 times more Zinc than Cookies, gluten-free, vanilla sandwich, with creme filling.
• 100 grams of Cookies, gluten-free, vanilla sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cookies, gluten-free, vanilla sandwich, with creme filling have 4 times more Energy, 227.4 times more Fat, 500.4 times more Saturated Fat, 13.4 times more Omega 3, 120.6 times more Omega 6 and 3.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain 18.6 times more Fiber and 3.4 times more Protein than Cookies, gluten-free, vanilla sandwich, with creme filling.
• 100 grams of Cookies, gluten-free, vanilla sandwich, with creme filling provide inadequate amounts of Fiber
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6