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

Weight per 300 calories

• Cookies, sugar wafers with creme filling, regular: 59.8g
• Red Kidney Beans: 89g

Cookies, sugar wafers with creme filling, regular have 1.5 times more energy per 100g than Red Kidney Beans. It has very high energy density when compared to other foods. Raw Red Kidney Beans having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	22.2% 7.1g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	8.97% 1.53g	1.2% 0.2g	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	42% 54.6g	130g per day for Men 19-50 years
Sugars	35.4% 25.7g	2.58% 1.87g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 24.3g	NA	g per day for Men 19-50 years
Fiber	2.5% 0.96g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	Red 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	1.84% 0.022mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.072mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.15% 1.3mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.72% 0.24mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.98% 0.026mg	27% 0.35mg	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	87.7% 351μg	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	4.45% 4mg	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	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.05% 1.25μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.6% 16mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.039mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.049% 1.96μg	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	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	2.28% 9.56mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	43% 0.99mg	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	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	2.06% 70mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	4.02% 2.2μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	4.1% 61.6mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	2.34% 0.26mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.027% 0.99g	0.28% 10.5g	3700g per day for Men 19-50 years

Cookies, Sugar Wafers With Creme Filling, Regular VS Red Kidney Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Cookies, sugar wafers with creme filling, regular have 8 times more Vitamin E than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 24.5 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B3, 2.9 times more Vitamin B5, 13.8 times more Vitamin B6 and 7.6 times more Vitamin B9 than Cookies, sugar wafers with creme filling, regular.
• 300 calories of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Cookies, sugar wafers with creme filling, regular as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

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

• 300 kcal of Raw Red Kidney Beans contain 4.6 times more Calcium, 15.8 times more Copper, 2.7 times more Iron, 12.8 times more Magnesium, 3.9 times more Manganese, 8.4 times more Phosphorus, 17.3 times more Potassium and 9.7 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• 300 calories of Cookies, sugar wafers with creme filling, regular lack sufficient amounts of Calcium, Copper, Magnesium, Potassium and Zinc
• Both Cookies, sugar wafers with creme filling, regular as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, sugar wafers with creme filling, regular have 14.7 times more Fat, 51.9 times more Saturated Fat, 7.5 times more Omega 6 and 13.7 times more Sugars than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 5.8 times more Omega 3, 1.3 times more Carbohydrate, 14.2 times more Fiber and 8.7 times more Protein than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Cookies, sugar wafers with creme filling, regular provide inadequate amounts of Omega 3, Fiber and Protein
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6