Comparing Nutrients in 14 ounces Canned Red Kidney Beans with Liquids VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	11% 321kcal	74% 2147kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	124% 121g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	190% 60.7g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	30.8% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	50% 8.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	192% 249g	130g per day for Men 19-50 years
Sugars	10% 7.34g	224% 163g	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	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 147g	g per day for Men 19-50 years
Fiber	45% 17g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	37% 20.7g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	NA	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	23% 91μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.53% 3.18mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	11.5% 115mg	43.3% 433mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	114% 1.03mg	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	62% 4.96mg	182% 14.6mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.15mg	71% 1.63mg	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	60% 421mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	NA	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	8.36% 309g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Cookies, gluten-free, chocolate wafer per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans with Liquids versus 14 oz of Cookies, gluten-free, chocolate wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Red Kidney Beans with Liquids vs Cookies, gluten-free, chocolate wafer:

• 14 oz of Cookies, gluten-free, chocolate wafer contain 3.3 times more Vitamin B5 than Canned Red Kidney Beans Solids and Liquids.

Comparing minerals per 14 ounces for Canned Red Kidney Beans with Liquids vs Cookies, gluten-free, chocolate wafer:

• 14 ounces of Canned Red Kidney Beans with Liquids have 2.1 times more Sodium and 56.9 times more Water than Cookies, gluten-free, chocolate wafer.
• While 14 oz of Cookies, gluten-free, chocolate wafer contain 3.8 times more Calcium, 1.8 times more Copper, 2.9 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Red Kidney Beans with Liquids have 2.7 times more Fiber and 1.3 times more Protein than Cookies, gluten-free, chocolate wafer.
• While 14 oz of Cookies, gluten-free, chocolate wafer contain 6.7 times more Energy, 84.5 times more Fat, 122.4 times more Saturated Fat, 2.4 times more Omega 3, 25.7 times more Omega 6, 4.2 times more Carbohydrate and 22.2 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• 14 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6