Comparing Nutrients in 300 calories Red Kidney Beans VS Cookies, animal crackers (includes arrowroot, tea biscuits)

Weight per 300 calories

• Red Kidney Beans: 89g
• Cookies, animal crackers (includes arrowroot, tea biscuits): 67.3g

Cookies, animal crackers (includes arrowroot, tea biscuits) 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 Cookies, animal crackers (includes arrowroot, tea biscuits)?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%

Macro Nutrients

	Red Kidney Beans	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	9.57% 9.3g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	7.28% 2.33g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	4.04% 0.065g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	7.03% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	38.3% 50g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	21.6% 15.7g	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	1.95% 0.74g	38g per day for Men 19-50 years
Protein	36% 20g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	5.06% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	1.14% 0.015mg	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	17.3% 69.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.4% 0.034μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.45% 4mg	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	1.25% 0.19mg	0.54% 0.081mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Calcium	7.4% 74mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	11.7% 0.11mg	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	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	2.9% 12mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	12.4% 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	51.6% 361mg	11% 76.7mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	1.98% 67.3mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	8.56% 4.7μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	15% 225mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	3.9% 0.43mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.071% 2.62g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cookies, Animal Crackers (includes Arrowroot, Tea Biscuits) Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Cookies, animal crackers (includes arrowroot, tea biscuits)?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• 300 calories of Red Kidney Beans have 2.3 times more Vitamin B1, 2.7 times more Vitamin B5, 23.9 times more Vitamin B6 and 5.1 times more Vitamin B9 than Cookies, animal crackers (includes arrowroot, tea biscuits).
• Both Red Kidney Beans and Cookies, animal crackers (includes arrowroot, tea biscuits) provide similar amounts of Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Red Kidney Beans as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• 300 calories of Red Kidney Beans have 2.6 times more Calcium, 5.9 times more Copper, 3.2 times more Iron, 10.1 times more Magnesium, 3.5 times more Manganese, 4.7 times more Phosphorus, 18 times more Potassium and 5.8 times more Zinc than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 300 kcal of Cookies, animal crackers (includes arrowroot, tea biscuits) contain 1.7 times more Selenium and 21.1 times more Sodium than Raw Red Kidney Beans.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Cookies, animal crackers (includes arrowroot, tea biscuits) lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 4.9 times more Omega 3, 18.3 times more Fiber and 4.3 times more Protein than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 300 kcal of Cookies, animal crackers (includes arrowroot, tea biscuits) contain 9.8 times more Fat, 17 times more Saturated Fat, 5.9 times more Omega 6 and 8.4 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cookies, animal crackers (includes arrowroot, tea biscuits) offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6
• 300 calories of Cookies, animal crackers (includes arrowroot, tea biscuits) provide inadequate amounts of Omega 3 and Fiber