Comparing Nutrients in 300 calories California Red Kidney Beans VS Cookies, fudge, cake-type (includes trolley cakes)

Weight per 300 calories

• California Red Kidney Beans: 91g
• Cookies, fudge, cake-type (includes trolley cakes): 86g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Cookies, fudge, cake-type (includes trolley cakes)?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cookies, fudge, cake-type (includes trolley cakes)	5%	9%	86%

Macro Nutrients

	California Red Kidney Beans	Cookies, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	3.28% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	0.7% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	NA	NA	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	59.6% 22.6g	6.33% 2.4g	38g per day for Men 19-50 years
Protein	39.6% 22g	7.67% 4.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cookies, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	2.05% 0.027mg	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	89.5% 358μg	9.24% 37μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.87% 0.069μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.55% 4.1mg	0.096% 0.086mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cookies, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Calcium	17.7% 177mg	2.92% 29.2mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	27.8% 0.25mg	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	106% 8.5mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	6.55% 27.5mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	12% 0.28mg	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	52.6% 368mg	10% 71.3mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	5.63% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.27% 10g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cookies, Fudge, Cake-type (includes Trolley Cakes) Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Cookies, fudge, cake-type (includes trolley cakes)?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Cookies, fudge, cake-type (includes trolley cakes):

• 300 calories of California Red Kidney Beans have 2.5 times more Vitamin B1, 1.8 times more Vitamin B3, 3.4 times more Vitamin B5, 13.5 times more Vitamin B6 and 9.7 times more Vitamin B9 than Cookies, fudge, cake-type (includes trolley cakes).
• Both California Red Kidney Beans and Cookies, fudge, cake-type (includes trolley cakes) provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Cookies, fudge, cake-type (includes trolley cakes) have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw California Red Kidney Beans as well as Cookies, fudge, cake-type (includes trolley cakes) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Cookies, fudge, cake-type (includes trolley cakes):

• 300 calories of California Red Kidney Beans have 6.1 times more Calcium, 4 times more Copper, 4 times more Iron, 5.3 times more Magnesium, 3.3 times more Manganese, 5.2 times more Phosphorus, 11.4 times more Potassium and 4.9 times more Zinc than Cookies, fudge, cake-type (includes trolley cakes).
• While 300 kcal of Cookies, fudge, cake-type (includes trolley cakes) contain 16.5 times more Sodium than Raw California Red Kidney Beans.
• 300 calories of Cookies, fudge, cake-type (includes trolley cakes) lack sufficient amounts of Calcium, Potassium and Zinc
• Both Raw California Red Kidney Beans as well as Cookies, fudge, cake-type (includes trolley cakes) lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 9.4 times more Fiber and 5.2 times more Protein than Cookies, fudge, cake-type (includes trolley cakes).
• Both California Red Kidney Beans and Cookies, fudge, cake-type (includes trolley cakes) offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw California Red Kidney Beans as well as Cookies, fudge, cake-type (includes trolley cakes) provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.