Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Cookies, animal, with frosting or icing

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cookies, animal, with frosting or icing	2%	43%	55%

Macro Nutrients

	Canned Kidney Beans	Cookies, animal, with frosting or icing	Recommended Dietary Allowance
Energy	29% 840kcal	176% 5090kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	248% 241g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	506% 162g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	149% 2.4g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	251% 42.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	539% 701g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	567% 411g	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	23.7% 9g	38g per day for Men 19-50 years
Protein	93% 52.2g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cookies, animal, with frosting or icing	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	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	106% 17mg	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	10.8% 0.14mg	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	148% 590μg	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	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	62% 9.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cookies, animal, with frosting or icing	Recommended Dietary Allowance
Calcium	34% 340mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	57.8% 0.52mg	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	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	16.7% 70mg	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	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	205% 113μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	171% 2570mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	22% 2.4mg	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 Cookies, animal, with frosting or icing:

• Canned All Types Kidney Beans have 5.3 times more Vitamin B6 and more Vitamin C than Cookies, animal, with frosting or icing.
• While Cookies, animal, with frosting or icing contain 2.4 times more Vitamin B1, 2.9 times more Vitamin B2, 4.1 times more Vitamin B3, 1.6 times more Vitamin B9, 46.5 times more Vitamin E and 1.5 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cookies, animal, with frosting or icing have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Cookies, animal, with frosting or icing:

• Canned All Types Kidney Beans have 5.7 times more Calcium, 2.6 times more Copper, 3.9 times more Magnesium, 18 times more Phosphorus, 2.5 times more Potassium, 1.9 times more Zinc and 39 times more Water than Cookies, animal, with frosting or icing.
• While Cookies, animal, with frosting or icing contain 1.3 times more Iron and 12.6 times more Selenium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cookies, animal, with frosting or icing have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 4.8 times more Fiber and 1.7 times more Protein than Cookies, animal, with frosting or icing.
• While Cookies, animal, with frosting or icing contain 6.1 times more Energy, 40.2 times more Fat, 114.9 times more Saturated Fat, 2.9 times more Omega 3, 40.2 times more Omega 6, 4.8 times more Carbohydrate and 22.2 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cookies, animal, with frosting or icing have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.