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

Weight per 300 calories

• Red Kidney Beans: 89g
• Archway Home Style Cookies, Reduced Fat Ginger Snaps: 70.8g

Archway Home Style Cookies, Reduced Fat Ginger Snaps have 1.3 times more energy per unit of mass than Raw Red Kidney Beans, which is very high in comparison to other foods. Red Kidney Beans having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Archway Home Style Cookies, Reduced Fat Ginger Snaps	4%	24%	72%

Macro Nutrients

	Red Kidney Beans	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	0.97% 0.94g	8.13% 7.9g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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% 54.6g	41.5% 54g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	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	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	35.6% 13.5g	2.05% 0.78g	38g per day for Men 19-50 years
Protein	36% 20g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	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	45% 0.54mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	12.6% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	87.7% 351μg	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	4.45% 4mg	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	1.25% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Archway Home Style Cookies, Reduced Fat Ginger Snaps	Recommended Dietary Allowance
Calcium	7.4% 74mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	NA	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	51.6% 361mg	NA	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	6.43% 219mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	NA	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	19% 287mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	NA	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.1% 3.7g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Red Kidney Beans have 2.4 times more Vitamin B1, 1.2 times more Vitamin B2 and 6.5 times more Vitamin B9 than Archway Home Style Cookies, Reduced Fat Ginger Snaps.
• Both Red Kidney Beans and Archway Home Style Cookies, Reduced Fat Ginger Snaps provide similar amounts of Vitamin B3 per 300 calories.

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

• 300 calories of Red Kidney Beans have 1.7 times more Calcium and 5.5 times more Potassium than Archway Home Style Cookies, Reduced Fat Ginger Snaps.
• While 300 kcal of Archway Home Style Cookies, Reduced Fat Ginger Snaps contain 1.5 times more Iron and 26.9 times more Sodium than Raw Red Kidney Beans.
• 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 Red Kidney Beans have 17.4 times more Fiber and 6.1 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 8.4 times more Fat and 13.7 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans 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