Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Cookies, chocolate sandwich, with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%

Macro Nutrients

	Canned Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Energy	29% 840kcal	160% 4640kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	197% 191g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	177% 56.5g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	186% 2.98g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	191% 32.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	546% 710g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	561% 407g	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	9.66% 7g	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	% 9.2g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 390g	g per day for Men 19-50 years
Fiber	113% 43g	76.3% 29g	38g per day for Men 19-50 years
Protein	93% 52.2g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	54.2% 2.7mg	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	153% 610μg	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	165% 24.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	228% 274μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Calcium	34% 340mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	371% 3.34mg	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	1518% 121mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	304% 7mg	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	133% 930mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	69% 2340mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	95% 52μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	259% 3880mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	21% 780g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cookies, chocolate sandwich, with creme filling, regular per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Cookies, chocolate sandwich, with creme filling, regular 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 sandwich, with creme filling, regular:

• 1 kilogram of Canned Kidney Beans has 3.2 times more Vitamin B6 than Cookies, chocolate sandwich, with creme filling, regular.
• While 1 kg of Cookies, chocolate sandwich, with creme filling, regular contains 1.7 times more Vitamin B1, 4.7 times more Vitamin B2, 6.3 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B9, 123.5 times more Vitamin E and 6.7 times more Vitamin K than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin B6
• Both Canned All Types Kidney Beans as well as Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Cookies, chocolate sandwich, with creme filling, regular:

• 1 kilogram of Canned Kidney Beans has 1.6 times more Calcium and 25.1 times more Water than Cookies, chocolate sandwich, with creme filling, regular.
• While 1 kg of Cookies, chocolate sandwich, with creme filling, regular contains 2.5 times more Copper, 10.4 times more Iron, 1.7 times more Magnesium, 4.2 times more Manganese, 5.8 times more Selenium, 1.3 times more Sodium and 1.6 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cookies, chocolate sandwich, with creme filling, regular contain similar levels of Phosphorus and Potassium per one kilogram.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 1.5 times more Fiber than Cookies, chocolate sandwich, with creme filling, regular.
• While 1 kg of Cookies, chocolate sandwich, with creme filling, regular contains 5.5 times more Energy, 31.9 times more Fat, 40.1 times more Saturated Fat, 3.6 times more Omega 3, 30.7 times more Omega 6, 4.9 times more Carbohydrate and 22 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cookies, chocolate sandwich, with creme filling, regular offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6