Comparing Nutrients in 14 ounces Cookies, chocolate sandwich, with creme filling, regular VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular	Canned Kidney Beans	Recommended Dietary Allowance
Energy	63.5% 1842kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	78.3% 76g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	70% 22.4g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	223% 161g	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	3.83% 2.78g	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	% 3.65g	% 0g	g per day for Men 19-50 years
Sucrose	% 155g	% 7.34g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	45% 17g	38g per day for Men 19-50 years
Protein	37% 20.7g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.7% 0.94mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.02% 0.091mg	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	60.5% 242μg	35.7% 143μg	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	0% 0mg	5.3% 4.76mg	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	65.4% 9.8mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	147% 1.33mg	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	602% 48mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	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	52.7% 369mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	103% 1540mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, chocolate sandwich, with creme filling, regular vs Canned Kidney Beans:

• Cookies, chocolate sandwich, with creme filling, regular have 1.7 times more Vitamin B1, 4.7 times more Vitamin B2, 6.3 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B9, 123.5 times more Vitamin E and 6.7 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.2 times more Vitamin B6 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, chocolate sandwich, with creme filling, regular vs Canned Kidney Beans:

• Cookies, chocolate sandwich, with creme filling, regular have 2.5 times more Copper, 10.4 times more Iron, 1.7 times more Magnesium, 4.2 times more Manganese, 5.8 times more Selenium, 1.3 times more Sodium and 1.6 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Calcium and 25.1 times more Water than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Canned All Types Kidney Beans have similar amounts of Phosphorus and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, chocolate sandwich, with creme filling, regular have 5.5 times more Energy, 31.9 times more Fat, 40.1 times more Saturated Fat, 3.6 times more Omega 3, 30.7 times more Omega 6, 4.9 times more Carbohydrate and 22 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Fiber than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Canned All Types Kidney Beans have similar amounts of Protein per 14 oz.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.