Comparing Nutrients in 300 calories Canned Red Kidney Beans with Liquids VS Archway Home Style Cookies, Reduced Fat Ginger Snaps

Weight per 300 calories

• Canned Red Kidney Beans with Liquids: 370g
• Archway Home Style Cookies, Reduced Fat Ginger Snaps: 70.8g

Archway Home Style Cookies, Reduced Fat Ginger Snaps have 5.2 times more energy per unit of mass than Canned Red Kidney Beans Solids and Liquids, which is very high in comparison to other foods. Canned Red Kidney Beans with Liquids having average energy density.

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Archway Home Style Cookies, Reduced Fat Ginger Snaps?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Archway Home Style Cookies, Reduced Fat Ginger Snaps	4%	24%	72%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Archway Home Style Cookies, Reduced Fat Ginger Snaps	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	8.13% 7.9g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.24% 0.71mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	41.5% 54g	130g per day for Men 19-50 years
Sugars	9.45% 6.85g	35.4% 25.7g	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	% 6.85g	NA	g per day for Men 19-50 years
Fiber	42% 16g	2.05% 0.78g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Archway Home Style Cookies, Reduced Fat Ginger Snaps	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	12.6% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.63% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	NA	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	21.3% 85μg	13.4% 53.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.3% 2.96mg	NA	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	0.49% 0.074mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Archway Home Style Cookies, Reduced Fat Ginger Snaps	Recommended Dietary Allowance
Calcium	10.7% 107mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	NA	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	58% 4.63mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	NA	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	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	56% 393mg	NA	700mg per day for Men 19-50 years
Potassium	28.3% 963mg	6.43% 219mg	3400mg per day for Men 19-50 years
Selenium	7.4% 4.07μg	NA	55μg per day for Men 19-50 years
Sodium	63.2% 948mg	19% 287mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	NA	11mg per day for Men 19-50 years
Water	7.8% 289g	0.1% 3.7g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Archway Home Style Cookies, Reduced Fat Ginger Snaps Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Archway Home Style Cookies, Reduced Fat Ginger Snaps?

Lets compare vitamin content per 300 calories of Canned Red Kidney Beans with Liquids vs Archway Home Style Cookies, Reduced Fat Ginger Snaps:

• 300 calories of Canned Red Kidney Beans with Liquids have 1.7 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.6 times more Vitamin B9 than Archway Home Style Cookies, Reduced Fat Ginger Snaps.
• Both Canned Red Kidney Beans with Liquids and Archway Home Style Cookies, Reduced Fat Ginger Snaps provide similar amounts of Vitamin B3 per 300 calories.

Comparing minerals per 300 calories for Canned Red Kidney Beans with Liquids vs Archway Home Style Cookies, Reduced Fat Ginger Snaps:

• 300 calories of Canned Red Kidney Beans with Liquids have 2.4 times more Calcium, 4.4 times more Potassium, 3.3 times more Sodium and 78.2 times more Water than Archway Home Style Cookies, Reduced Fat Ginger Snaps.
• While 300 kcal of Archway Home Style Cookies, Reduced Fat Ginger Snaps contain 1.9 times more Iron than Canned Red Kidney Beans Solids and Liquids.
• 300 calories of Archway Home Style Cookies, Reduced Fat Ginger Snaps lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Red Kidney Beans with Liquids have 20.5 times more Fiber and 5.9 times more Protein than Archway Home Style Cookies, Reduced Fat Ginger Snaps.
• While 300 kcal of Archway Home Style Cookies, Reduced Fat Ginger Snaps contain 5.9 times more Fat and 3.7 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Archway Home Style Cookies, Reduced Fat Ginger Snaps offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Archway Home Style Cookies, Reduced Fat Ginger Snaps provide inadequate amounts of Fiber and Protein