Comparing Nutrients in 300 calories Canned Kidney Beans VS Cookies, chocolate sandwich, with creme filling, special dietary

Weight per 300 calories

• Canned Kidney Beans: 357g
• Cookies, chocolate sandwich, with creme filling, special dietary: 65g

Cookies, chocolate sandwich, with creme filling, special dietary have 5.5 times more energy per unit of mass than Canned All Types Kidney Beans, which is very high in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Cookies, chocolate sandwich, with creme filling, special dietary?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cookies, chocolate sandwich, with creme filling, special dietary	4%	41%	55%

Macro Nutrients

	Canned Kidney Beans	Cookies, chocolate sandwich, with creme filling, special dietary	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	15% 14.4g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	28.2% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	34% 44.3g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	17.7% 13g	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	% 6.6g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.4g	7.02% 2.67g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	5.23% 2.93g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cookies, chocolate sandwich, with creme filling, special dietary	Recommended Dietary Allowance
Vitamin A	NA	0.072% 0.65μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	4.67% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	1.65% 0.021mg	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	32% 129μg	10% 40.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.1% 0.026μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.76% 4.3mg	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	0.48% 0.071mg	7.1% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	2.93% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cookies, chocolate sandwich, with creme filling, special dietary	Recommended Dietary Allowance
Calcium	12% 121mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	16% 0.14mg	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	52.2% 4.18mg	38.4% 3.07mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	4.03% 17mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	11.4% 0.26mg	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	46% 321mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	5.65% 192mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	4.38% 2.4μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	15% 223mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	7.53% 279g	0.074% 2.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Cookies, chocolate sandwich, with creme filling, special dietary:

• Canned All Types Kidney Beans have 1.2 times more Vitamin B1, 2.1 times more Vitamin B5, 12.3 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and 4.2 times more Vitamin K than Cookies, chocolate sandwich, with creme filling, special dietary.
• While Cookies, chocolate sandwich, with creme filling, special dietary contain 1.8 times more Vitamin B3 and 14.9 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cookies, chocolate sandwich, with creme filling, special dietary have similar amounts of Vitamin B2 per 300 kcal.
• Both Canned All Types Kidney Beans as well as Cookies, chocolate sandwich, with creme filling, special dietary have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Cookies, chocolate sandwich, with creme filling, special dietary:

• Canned All Types Kidney Beans have 1.9 times more Calcium, 3.4 times more Copper, 1.4 times more Iron, 5.7 times more Magnesium, 2.3 times more Manganese, 2.5 times more Phosphorus, 4.4 times more Potassium, 1.3 times more Selenium, 4.7 times more Sodium, 4.4 times more Zinc and 102 times more Water than Cookies, chocolate sandwich, with creme filling, special dietary.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have 5.8 times more Fiber and 6.4 times more Protein than Cookies, chocolate sandwich, with creme filling, special dietary.
• While Cookies, chocolate sandwich, with creme filling, special dietary contain 6.7 times more Fat, 5.2 times more Saturated Fat, 12.7 times more Omega 6 and 1.9 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cookies, chocolate sandwich, with creme filling, special dietary have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Canned All Types Kidney Beans as well as Cookies, chocolate sandwich, with creme filling, special dietary have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.