Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Cookies, chocolate chip, commercially prepared, special dietary

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Cookies, chocolate chip, commercially prepared, special dietary: 66.7g

Cookies, chocolate chip, commercially prepared, special dietary have 3.6 times more energy per unit of mass than Boiled California Red Kidney Beans, which is very high in comparison to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Cookies, chocolate chip, commercially prepared, special dietary?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cookies, chocolate chip, commercially prepared, special dietary	3%	33%	64%

Macro Nutrients

	Boiled California Red Kidney Beans	Cookies, chocolate chip, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	8.7% 2.8g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	37.6% 49g	130g per day for Men 19-50 years
Sugars	NA	36.6% 26.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	59.2% 22.5g	2.8% 1.07g	38g per day for Men 19-50 years
Protein	39.4% 22g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cookies, chocolate chip, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.074% 0.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	9.64% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	2.68% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	0.92% 0.012mg	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	44.8% 179μg	9% 36μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.23% 2.9mg	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	NA	4.7% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.22% 2.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cookies, chocolate chip, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	16% 160mg	3.07% 30.7mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	16% 0.15mg	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	90% 7.2mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	10.6% 0.24mg	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	47.4% 331mg	10.4% 72.7mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	3.15% 1.73μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	2.85% 0.31mg	11mg per day for Men 19-50 years
Water	4.38% 162g	0.092% 3.4g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Cookies, Chocolate Chip, Commercially Prepared, Special Dietary Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Cookies, chocolate chip, commercially prepared, special dietary?

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Cookies, chocolate chip, commercially prepared, special dietary:

• 300 calories of Boiled California Red Kidney Beans have 1.3 times more Vitamin B1, 4 times more Vitamin B5, 21 times more Vitamin B6 and 5 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, special dietary.
• While 300 kcal of Cookies, chocolate chip, commercially prepared, special dietary contain 1.5 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cookies, chocolate chip, commercially prepared, special dietary provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Cookies, chocolate chip, commercially prepared, special dietary have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Boiled California Red Kidney Beans as well as Cookies, chocolate chip, commercially prepared, special dietary have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Cookies, chocolate chip, commercially prepared, special dietary:

• 300 calories of Boiled California Red Kidney Beans have 5.2 times more Calcium, 4.8 times more Copper, 3.1 times more Iron, 8.3 times more Magnesium, 3.2 times more Manganese, 4.6 times more Phosphorus, 7.6 times more Potassium and 6.6 times more Zinc than Cookies, chocolate chip, commercially prepared, special dietary.
• While 300 kcal of Cookies, chocolate chip, commercially prepared, special dietary contain 16.8 times more Sodium than Boiled California Red Kidney Beans.
• 300 calories of Cookies, chocolate chip, commercially prepared, special dietary lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc
• Both Boiled California Red Kidney Beans as well as Cookies, chocolate chip, commercially prepared, special dietary lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have 21.1 times more Fiber and 8.5 times more Protein than Cookies, chocolate chip, commercially prepared, special dietary.
• While 300 kcal of Cookies, chocolate chip, commercially prepared, special dietary contain 51.4 times more Fat, 82.3 times more Saturated Fat, 3 times more Omega 3 and 64.4 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cookies, chocolate chip, commercially prepared, special dietary offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Cookies, chocolate chip, commercially prepared, special dietary provide inadequate amounts of Fiber and Protein