Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Cookie, chocolate, with icing or coating

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cookie, chocolate, with icing or coating	4%	43%	53%

Macro Nutrients

	Canned Kidney Beans	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Energy	29% 840kcal	175% 5070kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	249% 242g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	516% 165g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	133% 2.13g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	199% 34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	522% 679g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	441% 320g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	60.5% 23g	38g per day for Men 19-50 years
Protein	93% 52.2g	80.4% 45g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	17.7% 0.23mg	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	90% 360μg	145% 580μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	0% 0mg	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	1.33% 0.2mg	186% 28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	57.5% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Calcium	34% 340mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	297% 2.67mg	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	146% 11.7mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	NA	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	129% 900mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	28% 950mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	215% 118μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	253% 3800mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	21% 780g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Cookie, chocolate, with icing or coating:

• Canned All Types Kidney Beans have 3.2 times more Vitamin B6 and more Vitamin C than Cookie, chocolate, with icing or coating.
• While Cookie, chocolate, with icing or coating contains 2.5 times more Vitamin B1, 3.7 times more Vitamin B2, 6.1 times more Vitamin B3, 1.6 times more Vitamin B9, 139.5 times more Vitamin E and 1.7 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Cookie, chocolate, with icing or coating:

• Canned All Types Kidney Beans have 2.3 times more Calcium, 2.5 times more Potassium, 1.5 times more Zinc and 39 times more Water than Cookie, chocolate, with icing or coating.
• While Cookie, chocolate, with icing or coating contains 2 times more Copper, 2.6 times more Iron, 13.1 times more Selenium and 1.3 times more Sodium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cookie, chocolate, with icing or coating have similar amounts of Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 1.9 times more Fiber than Cookie, chocolate, with icing or coating.
• While Cookie, chocolate, with icing or coating contains 6 times more Energy, 40.3 times more Fat, 117 times more Saturated Fat, 2.6 times more Omega 3, 31.9 times more Omega 6, 4.7 times more Carbohydrate and 17.3 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cookie, chocolate, with icing or coating have similar amounts of Protein per 1 kg.
• Both Canned All Types Kidney Beans as well as Cookie, chocolate, with icing or coating have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.