Comparing Nutrients in 1 pound Canned Kidney Beans VS Cookies, vanilla sandwich with creme filling, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%

Macro Nutrients

	Canned Kidney Beans	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Energy	13% 381kcal	66% 1919kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	48.7% 47.3g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	29% 4.95g	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	273% 355g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	235% 170g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cookies, vanilla sandwich with creme filling, reduced fat	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	152% 1.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	85.2% 13.6mg	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	8.72% 0.11mg	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	105% 422μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	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	39.6% 5.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	15.4% 154mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	39% 0.35mg	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	66.3% 5.3mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	13% 54.4mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	145% 80μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	107% 1606mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.77% 28.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Cookies, vanilla sandwich with creme filling, reduced fat:

• Canned All Types Kidney Beans have 3 times more Vitamin B6, more Vitamin C and 1.6 times more Vitamin K than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 3.5 times more Vitamin B1, 5.3 times more Vitamin B2, 7.3 times more Vitamin B3, 2.6 times more Vitamin B9 and 65.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Cookies, vanilla sandwich with creme filling, reduced fat:

• Canned All Types Kidney Beans have 1.8 times more Copper, 2.3 times more Magnesium, 1.5 times more Phosphorus, 2.3 times more Potassium, 1.2 times more Zinc and 12.5 times more Water than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 1.9 times more Iron and 19.6 times more Selenium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cookies, vanilla sandwich with creme filling, reduced fat have similar amounts of Calcium and Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 3.2 times more Omega 3, 2 times more Fiber and 1.3 times more Protein than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 5 times more Energy, 17.4 times more Fat, 22.5 times more Saturated Fat, 10.3 times more Omega 6, 5.4 times more Carbohydrate and 20.3 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.