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

Weight per 300 calories

• Navy 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 Navy Beans, which is very high in comparison to other foods. Navy Beans having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Archway Home Style Cookies, Reduced Fat Ginger Snaps	4%	24%	72%

Macro Nutrients

	Navy 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	1.38% 1.34g	8.13% 7.9g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	NA	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0.24% 0.71mg	290mg per day for Men 19-50 years
Carbohydrate	41.6% 54g	41.5% 54g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	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	% 0.19g	NA	g per day for Men 19-50 years
Sucrose	% 2.96g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	2.05% 0.78g	38g per day for Men 19-50 years
Protein	35.5% 20g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Navy 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	57.5% 0.69mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	12.6% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	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	81% 324μg	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	NA	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	0.12% 0.018mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.85% 2.23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Archway Home Style Cookies, Reduced Fat Ginger Snaps	Recommended Dietary Allowance
Calcium	13% 131mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	82.5% 0.74mg	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	61% 4.9mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	NA	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	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	51.8% 362mg	NA	700mg per day for Men 19-50 years
Potassium	31% 1055mg	6.43% 219mg	3400mg per day for Men 19-50 years
Selenium	18% 9.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.45mg	19% 287mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.25mg	NA	11mg per day for Men 19-50 years
Water	0.29% 10.8g	0.1% 3.7g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Navy Beans have 3 times more Vitamin B1 and 6 times more Vitamin B9 than Archway Home Style Cookies, Reduced Fat Ginger Snaps.
• Both Navy Beans and Archway Home Style Cookies, Reduced Fat Ginger Snaps provide similar amounts of Vitamin B2 and Vitamin B3 per 300 calories.

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

• 300 calories of Navy Beans have 3 times more Calcium and 4.8 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 1.8 times more Iron and 64.5 times more Sodium than Raw Navy 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 Navy Beans have 17.5 times more Fiber and 6 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 7.4 times more Sugars than Raw Navy Beans.
• Both Navy 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