Comparing Nutrients in 1 kilogram Biscuits, mixed grain, refrigerated dough VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Biscuits, mixed grain, refrigerated dough	9%	19%	72%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Biscuits, mixed grain, refrigerated dough	Canned Kidney Beans	Recommended Dietary Allowance
Energy	91% 2630kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	57.7% 56g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	42.7% 13.7g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	49% 8.33g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	365% 474g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	NA	113% 43g	38g per day for Men 19-50 years
Protein	109% 61g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Biscuits, mixed grain, refrigerated dough	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	325% 3.9mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.15mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	57% 0.74mg	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	208% 830μg	90% 360μg	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	0% 0mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Biscuits, mixed grain, refrigerated dough	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	17% 170mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	150% 1.35mg	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	344% 27.5mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	287% 6.6mg	73% 1.68mg	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	337% 2360mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	134% 4560mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	447% 6700mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	10.2% 378g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Biscuits, mixed grain, refrigerated dough vs Canned Kidney Beans:

• Biscuits, mixed grain, refrigerated dough have 3.4 times more Vitamin B1, 4.1 times more Vitamin B2, 8.3 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.3 times more Vitamin B9 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than Biscuits, mixed grain, refrigerated dough.
• Both Biscuits, mixed grain, refrigerated dough and Canned All Types Kidney Beans have similar amounts of Vitamin B6 per 1 kg.
• Both Biscuits, mixed grain, refrigerated dough as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Biscuits, mixed grain, refrigerated dough vs Canned Kidney Beans:

• Biscuits, mixed grain, refrigerated dough have 2.4 times more Iron, 3.9 times more Manganese, 2.6 times more Phosphorus, 1.9 times more Potassium, 2.3 times more Sodium and 1.3 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Calcium and 2.1 times more Water than Biscuits, mixed grain, refrigerated dough.
• Both Biscuits, mixed grain, refrigerated dough and Canned All Types Kidney Beans have similar amounts of Copper and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Biscuits, mixed grain, refrigerated dough have 3.1 times more Energy, 9.3 times more Fat, 9.7 times more Saturated Fat, 7.9 times more Omega 6 and 3.3 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Omega 3 than Biscuits, mixed grain, refrigerated dough.
• Both Biscuits, mixed grain, refrigerated dough and Canned All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Biscuits, mixed grain, refrigerated dough as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.