Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Canned Kidney Beans	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	29% 840kcal	172% 5000kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	538% 172g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	265% 45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	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	514% 373g	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	58% 22g	38g per day for Men 19-50 years
Protein	93% 52.2g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	NA	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	225% 2.7mg	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	75.4% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	49.2% 0.64mg	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	125% 500μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.7% 1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.67% 10IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	66% 9.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	34% 340mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	216% 1.94mg	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	250% 20mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	202% 4.64mg	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	124% 870mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	78.5% 2670mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	177% 2650mg	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	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cookies, graham crackers, chocolate-coated per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Cookies, graham crackers, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Cookies, graham crackers, chocolate-coated:

• 1 kg of Cookies, graham crackers, chocolate-coated contains 2.3 times more Vitamin B1, 2.9 times more Vitamin B2, 4.1 times more Vitamin B3, 2.7 times more Vitamin B5, 1.4 times more Vitamin B9, more Vitamin B12, 49.5 times more Vitamin E and 1.6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cookies, graham crackers, chocolate-coated provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Canned All Types Kidney Beans as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Cookies, graham crackers, chocolate-coated:

• 1 kilogram of Canned Kidney Beans has 1.7 times more Magnesium, 2.3 times more Zinc and 39 times more Water than Cookies, graham crackers, chocolate-coated.
• While 1 kg of Cookies, graham crackers, chocolate-coated contains 1.4 times more Calcium, 1.4 times more Copper, 1.7 times more Iron, 2.8 times more Manganese and 12.3 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cookies, graham crackers, chocolate-coated contain similar levels of Phosphorus, Potassium and Sodium per one kilogram.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium
• 1 kilogram of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 1.5 times more Omega 3, 2 times more Fiber and 1.3 times more Protein than Cookies, graham crackers, chocolate-coated.
• While 1 kg of Cookies, graham crackers, chocolate-coated contains 6 times more Energy, 43 times more Fat, 122 times more Saturated Fat, 42.5 times more Omega 6, 4.6 times more Carbohydrate and 20.2 times more Sugars than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6