Comparing Nutrients in 300 calories Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched VS Boiled Kidney Beans

Weight per 300 calories

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched: 61g
• Boiled Kidney Beans: 236g

Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 3.9 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.93g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	33.4% 0.53g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	41.4% 54g	130g per day for Men 19-50 years
Sugars	27.7% 20g	1.04% 0.76g	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	0.33% 0.24g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	3.2% 1.2g	39.8% 15g	38g per day for Men 19-50 years
Protein	5.55% 3.1g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.72% 0.035mg	22% 0.28mg	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	11% 44μg	76.8% 307μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.76% 0.018μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.15% 2.83mg	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	8.17% 1.23mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.5μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.3% 13mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	56.7% 0.51mg	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	42.5% 3.4mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	44% 1mg	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	9.5% 66.5mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	3.07% 104mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	4.32% 2.38μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	12.6% 190mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.059% 2.18g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Boiled Kidney Beans:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 1.3 times more Vitamin B2 and 17.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Vitamin B1, 8 times more Vitamin B6, 7 times more Vitamin B9 and more Vitamin C than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin K per 300 kcal.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Boiled Kidney Beans:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 80.3 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.5 times more Calcium, 2.6 times more Copper, 1.5 times more Iron, 4 times more Magnesium, 2.7 times more Manganese, 4.9 times more Phosphorus, 9.2 times more Potassium, 5.4 times more Zinc and 72.6 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Boiled All Types Kidney Beans have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 12.8 times more Fat, 28.6 times more Saturated Fat, 1.3 times more Omega 3, 18 times more Omega 6 and 26.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Carbohydrate, 12.4 times more Fiber and 6.6 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.