Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Canned Kidney Beans	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	29% 840kcal	194% 5620kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	364% 353g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	600% 192g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	151% 2.42g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	356% 60.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	407% 529g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	426% 309g	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	92% 35g	38g per day for Men 19-50 years
Protein	93% 52.2g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cookie, with peanut butter filling, chocolate-coated	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	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	281% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	78.5% 1.02mg	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	158% 630μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	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	288% 43.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	39% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	34% 340mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	650% 5.85mg	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	263% 21mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	297% 6.82mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	247% 3710mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	21% 780g	0.49% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Cookie, with peanut butter filling, chocolate-coated:

• Canned All Types Kidney Beans have more Vitamin C than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 1.8 times more Vitamin B2, 10.9 times more Vitamin B3, 3.5 times more Vitamin B5, 1.4 times more Vitamin B6, 1.8 times more Vitamin B9 and 216 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Vitamin B1 and Vitamin K per 1 kg.
• Both Canned All Types Kidney Beans as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Cookie, with peanut butter filling, chocolate-coated:

• Canned All Types Kidney Beans have 1.6 times more Magnesium, 2.4 times more Phosphorus, 2.3 times more Zinc and 43.4 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 4.3 times more Copper, 1.8 times more Iron, 4.1 times more Manganese, 8.1 times more Selenium and 1.3 times more Sodium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 1.2 times more Fiber than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 6.7 times more Energy, 58.8 times more Fat, 136.2 times more Saturated Fat, 3 times more Omega 3, 57.2 times more Omega 6, 3.6 times more Carbohydrate, 16.7 times more Sugars and 1.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.