Comparing Nutrients in 14 ounces Canned Kidney Beans VS Cookies, animal crackers (includes arrowroot, tea biscuits)

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%

Macro Nutrients

	Canned Kidney Beans	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Energy	11.5% 333kcal	61% 1770kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	56.5% 54.8g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	43% 13.7g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	41.5% 7.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	226% 294g	130g per day for Men 19-50 years
Sugars	10% 7.34g	128% 92g	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	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	37% 20.7g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	86% 13.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	6.7% 0.087mg	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	35.7% 143μg	102% 409μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0% 0mg	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	0.53% 0.079mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	19.5% 23.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Calcium	13.5% 135mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	69.2% 0.62mg	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	58% 4.64mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	73% 1.68mg	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	51% 357mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	88.6% 1330mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	8.37% 310g	0.42% 15.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• Canned All Types Kidney Beans have 3.4 times more Vitamin B6 and more Vitamin C than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 3 times more Vitamin B1, 6.4 times more Vitamin B2, 8.4 times more Vitamin B3, 2.7 times more Vitamin B5, 2.9 times more Vitamin B9, more Vitamin B12 and 1.4 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• Canned All Types Kidney Beans have 1.5 times more Magnesium, 2.4 times more Potassium and 20 times more Water than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 1.3 times more Calcium, 2.4 times more Iron, 2.5 times more Manganese, 1.3 times more Phosphorus, 7.8 times more Selenium and 1.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cookies, animal crackers (includes arrowroot, tea biscuits) have similar amounts of Copper and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans have 3.9 times more Fiber than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 5.3 times more Energy, 23 times more Fat, 24.6 times more Saturated Fat, 16.8 times more Omega 6, 5.1 times more Carbohydrate, 12.6 times more Sugars and 1.3 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cookies, animal crackers (includes arrowroot, tea biscuits) have similar amounts of Omega 3 per 14 oz.
• Both Canned All Types Kidney Beans as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.