Comparing Nutrients in 14 ounces Canned Kidney Beans VS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Canned Kidney Beans	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	11.5% 333kcal	60.8% 1762kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	81% 78.5g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	121% 38.7g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	40% 6.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	201% 261g	130g per day for Men 19-50 years
Sugars	10% 7.34g	203% 147g	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	34.7% 25g	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	% 33g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 87.7g	g per day for Men 19-50 years
Fiber	45% 17g	19% 7.14g	38g per day for Men 19-50 years
Protein	37% 20.7g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cookies, chocolate chip, commercially prepared, soft-type	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	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	86.4% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	15.3% 0.2mg	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	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	41% 6.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	13.5% 135mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	100% 0.9mg	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	202% 16mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	27.4% 115mg	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	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	73% 1095mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	8.37% 310g	1.06% 39.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cookies, chocolate chip, commercially prepared, soft-type per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Cookies, chocolate chip, commercially prepared, soft-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Cookies, chocolate chip, commercially prepared, soft-type:

• 14 ounces of Canned Kidney Beans have 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.7 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• While 14 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 5.5 times more Vitamin B2, 5 times more Vitamin B3, 2.6 times more Vitamin B5 and 77.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cookies, chocolate chip, commercially prepared, soft-type provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Canned All Types Kidney Beans as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Cookies, chocolate chip, commercially prepared, soft-type:

• 14 ounces of Canned Kidney Beans have 2 times more Calcium, 1.5 times more Phosphorus, 1.8 times more Potassium and 7.9 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• While 14 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 1.7 times more Copper, 3.5 times more Iron, 2.5 times more Manganese and 3.4 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cookies, chocolate chip, commercially prepared, soft-type contain similar levels of Magnesium, Sodium and Zinc per 14 ounces.
• 14 ounces of Canned Kidney Beans lack sufficient amounts of Selenium
• 14 ounces of Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Kidney Beans have 1.4 times more Omega 3, 2.4 times more Fiber and 1.4 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• While 14 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 5.3 times more Energy, 33 times more Fat, 69.2 times more Saturated Fat, 16.2 times more Omega 6, 4.5 times more Carbohydrate, 20.1 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• 14 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6