Comparing Nutrients in 1 pound Canned Kidney Beans VS Cookies, chocolate, made with rice cereal

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cookies, chocolate, made with rice cereal	3%	40%	57%

Macro Nutrients

	Canned Kidney Beans	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Energy	13% 381kcal	69% 1996kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	90% 87.8g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	160% 51.2g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	43.7% 0.7g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	76.3% 13g	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	221% 287g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	252% 183g	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	19% 7.26g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	140% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	100% 16mg	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	114% 1.5mg	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	27.2% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	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	59.3% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Calcium	15.4% 154mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	91% 0.82mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	41% 172mg	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	62.2% 435mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	9.57% 354g	1.6% 59g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cookies, chocolate, made with rice cereal per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Kidney Beans versus 1 lb of Cookies, chocolate, made with rice cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Cookies, chocolate, made with rice cereal:

• 1 pound of Canned Kidney Beans has 1.5 times more Vitamin B9 than Cookies, chocolate, made with rice cereal.
• While 1 lb of Cookies, chocolate, made with rice cereal contains 3 times more Vitamin B1, 7.9 times more Vitamin B2, 8.6 times more Vitamin B3, 4.4 times more Vitamin B6, more Vitamin B12 and 98 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cookies, chocolate, made with rice cereal provide similar amounts of Vitamin K per one pound.
• 1 pound of Canned Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Canned All Types Kidney Beans as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Kidney Beans vs Cookies, chocolate, made with rice cereal:

• 1 pound of Canned Kidney Beans has 1.4 times more Sodium and 6 times more Water than Cookies, chocolate, made with rice cereal.
• While 1 lb of Cookies, chocolate, made with rice cereal contains 1.3 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 10.3 times more Selenium and 1.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cookies, chocolate, made with rice cereal contain similar levels of Calcium, Phosphorus and Potassium per one pound.
• 1 pound of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Kidney Beans has 2.7 times more Fiber and 1.6 times more Protein than Cookies, chocolate, made with rice cereal.
• While 1 lb of Cookies, chocolate, made with rice cereal contains 5.2 times more Energy, 32.3 times more Fat, 80.1 times more Saturated Fat, 1.9 times more Omega 3, 27 times more Omega 6, 4.4 times more Carbohydrate and 21.8 times more Sugars than Canned All Types Kidney Beans.
• 1 pound of Canned Kidney Beans provide inadequate amounts of Omega 6