Comparing Nutrients in 1 pound Canned Kidney Beans VS Cookies, chocolate cream covered biscuit sticks

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%

Macro Nutrients

	Canned Kidney Beans	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Energy	13% 381kcal	70% 2028kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	178% 57g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	179% 30.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	178% 232g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	156% 113g	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	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	69.4% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	16.7% 0.22mg	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	41% 163μg	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	75.6% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	0% 0mg	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	0.6% 0.091mg	268% 40.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Calcium	15.4% 154mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	113% 1.02mg	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	66.3% 5.3mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	NA	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	58.3% 408mg	119% 835mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	121% 66.7μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	64.4% 966mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	9.57% 354g	1.85% 68.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Cookies, chocolate cream covered biscuit sticks:

• Canned All Types Kidney Beans have 1.6 times more Vitamin B1, 1.5 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and 2.4 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 3.9 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12 and 443.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Cookies, chocolate cream covered biscuit sticks:

• Canned All Types Kidney Beans have 1.3 times more Iron, 1.3 times more Potassium, 1.4 times more Sodium and 5.2 times more Water than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 1.5 times more Calcium, 1.7 times more Copper, 1.3 times more Magnesium, 2 times more Phosphorus, 16.3 times more Selenium and 2 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 11.7 times more Omega 3 than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 5.3 times more Energy, 37.5 times more Fat, 89.2 times more Saturated Fat, 63.3 times more Omega 6, 3.5 times more Carbohydrate, 13.5 times more Sugars and 1.9 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cookies, chocolate cream covered biscuit sticks have similar amounts of Fiber per 1 lb.
• Both Canned All Types Kidney Beans as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.