Comparing Nutrients in 14 ounces Cookies, graham crackers, chocolate-coated VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Canned Kidney Beans	Recommended Dietary Allowance
Energy	68.4% 1984kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	106% 102g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	213% 68.3g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	105% 18g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	204% 148g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	23% 8.73g	45% 17g	38g per day for Men 19-50 years
Protein	28.3% 16g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.3% 1.07mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	49.6% 198μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.66% 3.97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26% 3.93mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	18.3% 183mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	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	99% 7.94mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	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	49.3% 345mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	70% 1052mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, graham crackers, chocolate-coated vs Canned Kidney Beans:

• Cookies, graham crackers, chocolate-coated have 2.3 times more Vitamin B1, 2.9 times more Vitamin B2, 4.1 times more Vitamin B3, 2.7 times more Vitamin B5, 1.4 times more Vitamin B9, more Vitamin B12, 49.5 times more Vitamin E and 1.6 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 12 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Canned All Types Kidney Beans have similar amounts of Vitamin B6 per 14 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, graham crackers, chocolate-coated vs Canned Kidney Beans:

• Cookies, graham crackers, chocolate-coated have 1.4 times more Calcium, 1.4 times more Copper, 1.7 times more Iron, 2.8 times more Manganese and 12.3 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Magnesium, 2.3 times more Zinc and 39 times more Water than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Canned All Types Kidney Beans have similar amounts of Phosphorus, Potassium and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, graham crackers, chocolate-coated have 6 times more Energy, 43 times more Fat, 122 times more Saturated Fat, 42.5 times more Omega 6, 4.6 times more Carbohydrate and 20.2 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Omega 3, 2 times more Fiber and 1.3 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.