Comparing Nutrients in 1 kilogram Cookies, oatmeal, dry mix VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, dry mix	6%	37%	57%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cookies, oatmeal, dry mix	Canned Kidney Beans	Recommended Dietary Allowance
Energy	159% 4620kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	198% 192g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	149% 47.6g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	156% 26.6g	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	518% 673g	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	116% 65g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, dry mix	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.42mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.57mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	125% 500μg	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	1.1% 1mg	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

	Cookies, oatmeal, dry mix	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	25% 250mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	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	278% 22mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	535% 12.3mg	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	233% 1630mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	54% 1830mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	193% 106μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	315% 4730mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	1.43% 53g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, dry mix VS Canned Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, oatmeal, dry mix versus 1 kg of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, oatmeal, dry mix vs Canned Kidney Beans:

• 1 kilogram of Cookies, oatmeal, dry mix has 1.2 times more Vitamin B1, 2.7 times more Vitamin B2, 3.2 times more Vitamin B3, 3.3 times more Vitamin B5 and 1.4 times more Vitamin B9 than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 1.8 times more Vitamin B6 than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, dry mix as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cookies, oatmeal, dry mix vs Canned Kidney Beans:

• 1 kilogram of Cookies, oatmeal, dry mix has 1.5 times more Copper, 1.9 times more Iron, 1.8 times more Magnesium, 7.3 times more Manganese, 1.8 times more Phosphorus, 11.8 times more Selenium, 1.6 times more Sodium and 1.7 times more Zinc than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 1.4 times more Calcium, 1.3 times more Potassium and 14.7 times more Water than Cookies, oatmeal, dry mix.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, oatmeal, dry mix has 5.5 times more Energy, 32 times more Fat, 33.7 times more Saturated Fat, 1.7 times more Omega 3, 25.1 times more Omega 6, 4.6 times more Carbohydrate and 1.2 times more Protein than Canned Kidney Beans.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6