Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%

Macro Nutrients

	Canned Kidney Beans	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Energy	29% 840kcal	166% 4810kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	234% 74.8g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	76.3% 1.22g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	132% 22.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	514% 668g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	NA	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	65.8% 25g	38g per day for Men 19-50 years
Protein	93% 52.2g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	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	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	29.6% 4.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	43% 0.56mg	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	22.5% 90μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Calcium	34% 340mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	236% 2.12mg	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	125% 10mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	195% 4.5mg	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	154% 1080mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	197% 2960mg	210% 3150mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	21% 780g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 1 kilogram of Canned Kidney Beans has 2 times more Vitamin B1, 1.3 times more Vitamin B6 and 4 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 1 kg of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contains 1.7 times more Vitamin B5 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• Both Canned All Types Kidney Beans as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 1 kilogram of Canned Kidney Beans has 1.4 times more Calcium, 1.8 times more Potassium and 19 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 1 kg of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contains 1.6 times more Copper, 2.7 times more Manganese and 1.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain similar levels of Iron, Magnesium, Phosphorus and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 1.7 times more Fiber than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 1 kg of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contains 5.7 times more Energy, 37.7 times more Fat, 53 times more Saturated Fat, 1.5 times more Omega 3, 21.2 times more Omega 6 and 4.6 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6