Comparing Nutrients in 300 calories Cookies, brownies, dry mix, regular VS Boiled California Red Kidney Beans

Weight per 300 calories

• Cookies, brownies, dry mix, regular: 69g
• Boiled California Red Kidney Beans: 242g

Cookies, brownies, dry mix, regular have 3.5 times more energy per 100g than Boiled California Red Kidney Beans. It has very high energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Cookies, brownies, dry mix, regular or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, dry mix, regular	4%	29%	67%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, brownies, dry mix, regular	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	5.44% 1.74g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	33.3% 0.53g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.84g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.7% 53g	41.7% 54.2g	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	NA	59.2% 22.5g	38g per day for Men 19-50 years
Protein	4.94% 2.76g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, dry mix, regular	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.077% 0.69μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.5% 0.11mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.091mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.56% 0.046mg	19.4% 0.25mg	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	6.05% 24μg	44.8% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.23% 0.21mg	3.23% 2.9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Cookies, brownies, dry mix, regular	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.3% 13mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	77.7% 0.7mg	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	17% 1.38mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.6mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	33.5% 0.77mg	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	8.1% 56.7mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	4.45% 151mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	3.27% 1.8μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	14% 209mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	4.02% 0.44mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.052% 1.94g	4.38% 162g	3700g per day for Men 19-50 years

Cookies, Brownies, Dry Mix, Regular VS Boiled California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, brownies, dry mix, regular or Boiled California Red Kidney Beans?

Lets compare vitamin content per 300 calories of Cookies, brownies, dry mix, regular vs Boiled California Red Kidney Beans:

• 300 kcal of Boiled California Red Kidney Beans contain 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, 5.9 times more Vitamin B5, 5.4 times more Vitamin B6 and 7.4 times more Vitamin B9 than Cookies, brownies, dry mix, regular.
• Both Cookies, brownies, dry mix, regular and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Cookies, brownies, dry mix, regular as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Cookies, brownies, dry mix, regular vs Boiled California Red Kidney Beans:

• 300 calories of Cookies, brownies, dry mix, regular have 21.6 times more Sodium than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 12.2 times more Calcium, 3.7 times more Copper, 5.2 times more Iron, 4.2 times more Magnesium, 3.2 times more Manganese, 5.8 times more Phosphorus, 6.7 times more Potassium and 4.7 times more Zinc than Cookies, brownies, dry mix, regular.
• 300 calories of Cookies, brownies, dry mix, regular lack sufficient amounts of Calcium, Potassium and Zinc
• Both Cookies, brownies, dry mix, regular as well as Boiled California Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, brownies, dry mix, regular have 47.3 times more Fat, 6.9 times more Omega 3 and 79.3 times more Omega 6 than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 8 times more Protein than Cookies, brownies, dry mix, regular.
• Both Cookies, brownies, dry mix, regular and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cookies, brownies, dry mix, regular provide inadequate amounts of Protein
• 300 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6