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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Canned Kidney Beans	Recommended Dietary Allowance
Energy	70.5% 2044kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	59.7% 10g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	232% 168g	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	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	% 168g	% 7.34g	g per day for Men 19-50 years
Fiber	0% 0g	45% 17g	38g per day for Men 19-50 years
Protein	0% 0g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	82.6% 12.4mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, lemon wafer	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	8.93% 0.71mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	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	22% 155mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, gluten-free, lemon wafer vs Canned Kidney Beans:

• Cookies, gluten-free, lemon wafer have 1.5 times more Vitamin B2 and 156 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.6 times more Vitamin B1, 6.3 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.

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

• Canned All Types Kidney Beans contain 3.8 times more Calcium, more Copper, 6.5 times more Iron, 9 times more Magnesium, 8.8 times more Manganese, 2.3 times more Phosphorus, 6.6 times more Potassium, more Selenium, 2.7 times more Sodium, 15.3 times more Zinc and 69.7 times more Water than Cookies, gluten-free, lemon wafer.

Comparison of macro-nutrients per 14 ounces:

• Cookies, gluten-free, lemon wafer have 6.1 times more Energy, 40.3 times more Fat, 74.5 times more Saturated Fat, 24.1 times more Omega 6, 5.1 times more Carbohydrate and 22.9 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Canned All Types Kidney Beans have similar amounts of Omega 3 per 14 oz.
• Both Cookies, gluten-free, lemon wafer as well as Canned All Types Kidney Beans have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.