Comparing Nutrients in 300 calories Cookies, sugar wafers with creme filling, regular VS Canned Kidney Beans

Weight per 300 calories

• Cookies, sugar wafers with creme filling, regular: 59.8g
• Canned Kidney Beans: 357g

Cookies, sugar wafers with creme filling, regular have 6 times more energy per 100g than Canned Kidney Beans. It has very high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Cookies, sugar wafers with creme filling, regular or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	22.2% 7.1g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	8.97% 1.53g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42.2g	40% 51.8g	130g per day for Men 19-50 years
Sugars	35.4% 25.7g	9.1% 6.6g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 24.3g	% 6.6g	g per day for Men 19-50 years
Fiber	2.5% 0.96g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.84% 0.022mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.072mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.15% 1.3mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.72% 0.24mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.98% 0.026mg	20.3% 0.26mg	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	11.5% 46μg	32% 129μg	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	4.76% 4.3mg	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	9.96% 1.5mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.05% 1.25μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.6% 16mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.039mg	53.6% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	28% 2.23mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	2.28% 9.56mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	26% 0.6mg	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	6.15% 43mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	2.06% 70mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	4.02% 2.2μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	4.1% 61.6mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	2.34% 0.26mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.027% 0.99g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, sugar wafers with creme filling, regular vs Canned Kidney Beans:

• Cookies, sugar wafers with creme filling, regular have 20.9 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 18.7 times more Vitamin B1, 2.5 times more Vitamin B2, 2.1 times more Vitamin B5, 10.3 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C and 11.7 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Canned All Types Kidney Beans have similar amounts of Vitamin B3 per 300 kcal.
• Both Cookies, sugar wafers with creme filling, regular as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookies, sugar wafers with creme filling, regular vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 7.5 times more Calcium, 12.2 times more Copper, 1.9 times more Iron, 10.1 times more Magnesium, 2.4 times more Manganese, 7.5 times more Phosphorus, 12.1 times more Potassium, 1.5 times more Selenium, 17.2 times more Sodium, 6.4 times more Zinc and 281 times more Water than Cookies, sugar wafers with creme filling, regular.

Comparison of macro-nutrients per 300 calories:

• Cookies, sugar wafers with creme filling, regular have 6.5 times more Fat, 14.1 times more Saturated Fat, 4 times more Omega 6 and 3.9 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.3 times more Omega 3, 16.1 times more Fiber and 8.1 times more Protein than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cookies, sugar wafers with creme filling, regular as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.