Comparing Nutrients in 1 kilogram Cookies, sugar wafers with creme filling, regular VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Canned Kidney Beans	Recommended Dietary Allowance
Energy	173% 5020kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	240% 232g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	372% 119g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	150% 25.5g	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	543% 706g	112% 145g	130g per day for Men 19-50 years
Sugars	592% 430g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 406g	% 18.5g	g per day for Men 19-50 years
Fiber	42% 16g	113% 43g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	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	31% 0.37mg	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	136% 22mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.95mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	193% 770μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	167% 25mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	27% 270mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	466% 37.3mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	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	103% 720mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	67.3% 37μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, sugar wafers with creme filling, regular vs Canned Kidney Beans:

• Cookies, sugar wafers with creme filling, regular have 2.4 times more Vitamin B2, 5.3 times more Vitamin B3, 2.9 times more Vitamin B5, 2.1 times more Vitamin B9 and 125 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.1 times more Vitamin B1, 1.7 times more Vitamin B6, more Vitamin C and 2 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular 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, sugar wafers with creme filling, regular vs Canned Kidney Beans:

• Cookies, sugar wafers with creme filling, regular have 3.2 times more Iron, 2.5 times more Manganese and 4.1 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Calcium, 2 times more Copper, 1.7 times more Magnesium, 2 times more Potassium, 2.9 times more Sodium and 47 times more Water than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Canned All Types Kidney Beans have similar amounts of Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, sugar wafers with creme filling, regular have 6 times more Energy, 38.7 times more Fat, 84.4 times more Saturated Fat, 24.1 times more Omega 6, 4.9 times more Carbohydrate and 23.2 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.7 times more Fiber and 1.4 times more Protein than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Canned All Types Kidney Beans have similar amounts of Omega 3 per 1 kg.
• Both Cookies, sugar wafers with creme filling, regular as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.