Comparing Nutrients in 14 ounces Archway Home Style Cookies, Reduced Fat Ginger Snaps VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Archway Home Style Cookies, Reduced Fat Ginger Snaps	4%	24%	72%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Archway Home Style Cookies, Reduced Fat Ginger Snaps	Canned Kidney Beans	Recommended Dietary Allowance
Energy	58% 1683kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	45.6% 44.2g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	32.2% 10.3g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	NA	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	199% 144g	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	45% 17g	38g per day for Men 19-50 years
Protein	33% 18.5g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Archway Home Style Cookies, Reduced Fat Ginger Snaps	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.4mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	22.6% 0.29mg	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	75.4% 302μg	35.7% 143μg	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	5.3% 4.76mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Archway Home Style Cookies, Reduced Fat Ginger Snaps	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	24.6% 246mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	NA	59.5% 0.54mg	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	624% 50mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	NA	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	29% 0.67mg	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	NA	51% 357mg	700mg per day for Men 19-50 years
Potassium	36% 1226mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	NA	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	107% 1611mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	NA	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	8.37% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Archway Home Style Cookies, Reduced Fat Ginger Snaps VS Canned Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Archway Home Style Cookies, Reduced Fat Ginger Snaps versus 14 oz of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Archway Home Style Cookies, Reduced Fat Ginger Snaps vs Canned Kidney Beans:

• 14 ounces of Archway Home Style Cookies, Reduced Fat Ginger Snaps have 2.8 times more Vitamin B1, 4.3 times more Vitamin B2, 7 times more Vitamin B3 and 2.1 times more Vitamin B9 than Canned Kidney Beans.

Comparing minerals per 14 ounces for Archway Home Style Cookies, Reduced Fat Ginger Snaps vs Canned Kidney Beans:

• 14 ounces of Archway Home Style Cookies, Reduced Fat Ginger Snaps have 1.8 times more Calcium, 10.7 times more Iron, 1.3 times more Potassium and 1.4 times more Sodium than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 15 times more Water than Archway Home Style Cookies, Reduced Fat Ginger Snaps.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Archway Home Style Cookies, Reduced Fat Ginger Snaps have 5 times more Energy, 18.6 times more Fat, 18.4 times more Saturated Fat, 5.3 times more Carbohydrate and 19.6 times more Sugars than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 3.9 times more Fiber than Archway Home Style Cookies, Reduced Fat Ginger Snaps.
• Both Archway Home Style Cookies, Reduced Fat Ginger Snaps and Canned Kidney Beans offer comparable quantities of Protein per 14 ounces.