Comparing Nutrients in 1 pound Cookies, gluten-free, chocolate wafer VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Canned Kidney Beans	Recommended Dietary Allowance
Energy	84.6% 2454kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	142% 138g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	217% 69.4g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	57% 9.68g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	256% 186g	11.6% 8.4g	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	% 168g	% 8.4g	g per day for Men 19-50 years
Fiber	19% 7.26g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	33% 18.4g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	26% 0.34mg	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	NA	41% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	6.05% 5.44mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	49.4% 494mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	68% 0.61mg	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	208% 16.6mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	33% 0.76mg	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	93% 653mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	37% 553mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	32% 3.54mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, gluten-free, chocolate wafer vs Canned Kidney Beans:

• Cookies, gluten-free, chocolate wafer have 3.1 times more Vitamin B5 than Canned All Types Kidney Beans.

Comparing minerals per 1 pound for Cookies, gluten-free, chocolate wafer vs Canned Kidney Beans:

• Cookies, gluten-free, chocolate wafer have 3.2 times more Calcium, 1.9 times more Copper, 3.1 times more Iron, 1.5 times more Magnesium, 2.4 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium and 1.7 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Sodium and 57 times more Water than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 1 pound:

• Cookies, gluten-free, chocolate wafer have 6.4 times more Energy, 50.7 times more Fat, 108.5 times more Saturated Fat, 1.5 times more Omega 3, 20.1 times more Omega 6, 4.3 times more Carbohydrate and 22.2 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.7 times more Fiber and 1.3 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer as well as Canned All Types Kidney Beans have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.