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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cookies, chocolate sandwich, with extra creme filling	Canned Kidney Beans	Recommended Dietary Allowance
Energy	171% 4970kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	253% 245g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	170% 54.5g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	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	525% 682g	112% 145g	130g per day for Men 19-50 years
Sugars	634% 460g	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	4.97% 3.6g	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	% 11g	% 0g	g per day for Men 19-50 years
Sucrose	% 445g	% 18.5g	g per day for Men 19-50 years
Fiber	71% 27g	113% 43g	38g per day for Men 19-50 years
Protein	77.3% 43.3g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with extra creme filling	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	96% 1.15mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	115% 460μg	90% 360μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	126% 19mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.7% 62μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with extra creme filling	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	16% 160mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	374% 3.37mg	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	975% 78mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	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	99% 690mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	234% 3510mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, chocolate sandwich, with extra creme filling vs Canned Kidney Beans:

• Cookies, chocolate sandwich, with extra creme filling have 2.4 times more Vitamin B2, 4.7 times more Vitamin B3, 1.3 times more Vitamin B9, 94.5 times more Vitamin E and 1.5 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin B6 and more Vitamin C than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling and Canned All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.
• Both Cookies, chocolate sandwich, with extra creme filling as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Cookies, chocolate sandwich, with extra creme filling have 2.5 times more Copper, 6.7 times more Iron, 1.3 times more Magnesium, 3 times more Manganese, 9 times more Selenium and 1.7 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.1 times more Calcium, 1.3 times more Phosphorus, 1.7 times more Potassium and 47.3 times more Water than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling and Canned All Types Kidney Beans have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, chocolate sandwich, with extra creme filling have 5.9 times more Energy, 40.9 times more Fat, 38.7 times more Saturated Fat, 22.8 times more Omega 6, 4.7 times more Carbohydrate and 24.9 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Omega 3 and 1.6 times more Fiber than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling and Canned All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Cookies, chocolate sandwich, with extra creme filling as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.