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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	11% 321kcal	70.5% 2044kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	130% 41.7g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	59.7% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	227% 295g	130g per day for Men 19-50 years
Sugars	10% 7.34g	232% 168g	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	% 168g	g per day for Men 19-50 years
Fiber	45% 17g	0% 0g	38g per day for Men 19-50 years
Protein	37% 20.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Cookies, gluten-free, lemon 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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	0% 0mg	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	0% 0μg	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	82.6% 12.4mg	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, lemon wafer	Recommended Dietary Allowance
Calcium	11.5% 115mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	0% 0mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.15mg	3.28% 0.075mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	8.36% 309g	0.12% 4.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Cookies, gluten-free, lemon 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, lemon 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, lemon wafer:

• 14 ounces of Canned Red Kidney Beans with Liquids have 2.4 times more Vitamin B1, 7.6 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While 14 oz of Cookies, gluten-free, lemon wafer contain 156 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cookies, gluten-free, lemon wafer provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• 14 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

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

• 14 ounces of Canned Red Kidney Beans with Liquids have 3.2 times more Calcium, more Copper, 6.9 times more Iron, 10 times more Magnesium, 15.3 times more Manganese, 2.7 times more Phosphorus, 7.2 times more Potassium, more Selenium, 2.3 times more Sodium, 20.7 times more Zinc and 69.6 times more Water than Cookies, gluten-free, lemon wafer.
• 14 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Red Kidney Beans with Liquids have more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 14 oz of Cookies, gluten-free, lemon wafer contain 6.4 times more Energy, 67.2 times more Fat, 84 times more Saturated Fat, 1.9 times more Omega 3, 30.8 times more Omega 6, 5 times more Carbohydrate and 22.9 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
• 14 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein