Comparing Nutrients in 7 ounces Cookies, graham crackers, chocolate-coatedVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Cookies, graham crackers, chocolate-coated

45%

52%

California Red Kidney Beans

29%

70%

7 oz ▼

Macro Nutrients

Cookies, graham crackers, chocolate-coatedvs California Red Kidney Beans

34.2%992kcal

Energy

22.6%655kcal

992 kcalvs655 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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52.8%51g

Fat

0.51%0.5g

51 gvs0.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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107%34g

Saturated Fat

0.22%0.071g

34 gvs0.071 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.57%0.11g

Omega 3

10.4%0.17g

0.11 gvs0.17 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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52.6%8.94g

Omega 6

0.63%0.11g

8.94 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0.68%2mg

Cholesterol

0%0mg

2 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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102%133g

Carbohydrate

91%119g

133 gvs119 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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102%74g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

74 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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11.5%4.37g

Fiber

130%49.4g

4.37 gvs49.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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14%7.94g

Protein

86.4%48.4g

7.94 gvs48.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cookies, graham crackers, chocolate-coatedvs California Red Kidney Beans

0.44%3.97μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.97 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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44.7%0.54mg

Vitamin B1

87.5%1.05mg

Thiamine

0.54 mgvs1.05 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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23%0.3mg

Vitamin B2

33.4%0.43mg

Riboflavin

0.3 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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21%3.37mg

Vitamin B3

25.5%4.1mg

Niacin, nicotinic acid, niacinamide

3.37 mgvs4.1 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15%0.75mg

Vitamin B5

31%1.55mg

Pantothenic acid

0.75 mgvs1.55 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.77%0.13mg

Vitamin B6

60.6%0.79mg

Pyridoxine

0.13 mgvs0.79 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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25%99μg

Vitamin B9

195%782μg

Folates and Folic Acid

99 μgvs782 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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8.27%0.2μg

Vitamin B12

0%0μg

Cobalamin

0.2 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.22%0.2mg

Vitamin C

9.92%8.93mg

Ascorbic acid

0.2 mgvs8.93 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0.33%2IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

2 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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13%1.96mg

Vitamin E

Tocopherols and Tocotrienols

1.96 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10.6%12.7μg

Vitamin K

Phytomenadione or phylloquinone

12.7 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cookies, graham crackers, chocolate-coatedvs California Red Kidney Beans

9.13%91mg

Calcium

38.7%387mg

91 mgvs387 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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42.8%0.38mg

Copper

243%2.2mg

0.38 mgvs2.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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49.6%3.97mg

Iron

232%18.6mg

3.97 mgvs18.6 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.56%31.8mg

Magnesium

75.6%318mg

31.8 mgvs318 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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40%0.92mg

Manganese

86.3%2mg

0.92 mgvs2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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24.7%173mg

Phosphorus

115%804mg

173 mgvs804 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.6%530mg

Potassium

87%2957mg

530 mgvs2957 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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40%22μg

Selenium

11.5%6.35μg

22 μgvs6.35 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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35%526mg

Sodium

1.46%22mg

526 mgvs22 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.6%0.4mg

Zinc

46%5.06mg

0.4 mgvs5.06 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.11%3.97g

Water

0.63%23.3g

3.97 gvs23.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Cookies, graham crackers, chocolate-coated vs California Red Kidney Beans:

Cookies, graham crackers, chocolate-coated have more Vitamin B12 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B5, 6.2 times more Vitamin B6, 7.9 times more Vitamin B9 and 45 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
Both Cookies, graham crackers, chocolate-coated and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 7 oz.
Both Cookies, graham crackers, chocolate-coated as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, graham crackers, chocolate-coated vs California Red Kidney Beans:

Cookies, graham crackers, chocolate-coated have 3.5 times more Selenium and 24.1 times more Sodium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 4.2 times more Calcium, 5.7 times more Copper, 4.7 times more Iron, 10 times more Magnesium, 2.2 times more Manganese, 4.7 times more Phosphorus, 5.6 times more Potassium and 12.8 times more Zinc than Cookies, graham crackers, chocolate-coated.

Comparison of macro-nutrients per 7 ounces:

Cookies, graham crackers, chocolate-coated have 1.5 times more Energy, 103.2 times more Fat, 477.8 times more Saturated Fat and 83.4 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.6 times more Omega 3, 11.3 times more Fiber and 6.1 times more Protein than Cookies, graham crackers, chocolate-coated.
Both Cookies, graham crackers, chocolate-coated and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 7 oz.
Both Cookies, graham crackers, chocolate-coated as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Cookies, graham crackers, chocolate-coatedVS Cookies, molassesCalifornia Red Kidney BeansVS Cookies, molassesCookies, graham crackers, chocolate-coatedVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

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Comparing Nutrients in 7 ounces Cookies, graham crackers, chocolate-coatedVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: