Comparing Nutrients in 300 calories Cookies, chocolate sandwich, with creme filling, regular VS Boiled California Red Kidney Beans

Weight per 300 calories

• Cookies, chocolate sandwich, with creme filling, regular: 64.7g
• Boiled California Red Kidney Beans: 242g

Cookies, chocolate sandwich, with creme filling, regular have 3.7 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.

Which food has more nutrients per 300 calories - Cookies, chocolate sandwich, with creme filling, regular or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, 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	12.8% 12.4g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	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	35.3% 46g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	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	0.62% 0.45g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 25.2g	NA	g per day for Men 19-50 years
Fiber	4.93% 1.88g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	6% 3.37g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.072% 0.65μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.14% 0.015mg	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	9.86% 39.4μg	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% 0mg	3.23% 2.9mg	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	10.6% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.8% 17.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	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	98% 7.85mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	7.24% 30.4mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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	8.6% 60mg	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	6.1% 3.36μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	16.7% 251mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	4.35% 0.48mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.054% 2g	4.38% 162g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, chocolate sandwich, with creme filling, regular vs Boiled California Red Kidney Beans:

• Cookies, chocolate sandwich, with creme filling, regular have 1.3 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.5 times more Vitamin B1, 3 times more Vitamin B5, 16.9 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Boiled California Red Kidney Beans have similar amounts of Vitamin B2 per 300 kcal.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookies, chocolate sandwich, with creme filling, regular vs Boiled California Red Kidney Beans:

• Cookies, chocolate sandwich, with creme filling, regular have 25.9 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 11.8 times more Calcium, 3.2 times more Copper, 3.8 times more Magnesium, 1.7 times more Manganese, 5.5 times more Phosphorus, 6.7 times more Potassium, 4.3 times more Zinc and 80.5 times more Water than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Boiled California Red Kidney Beans have similar amounts of Iron and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, chocolate sandwich, with creme filling, regular have 56.8 times more Fat, 107.8 times more Saturated Fat, 2.5 times more Omega 3 and 43.5 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 12 times more Fiber and 6.6 times more Protein than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Boiled California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.