Comparing Nutrients in 500 calories Archway Home Style Cookies, Reduced Fat Ginger Snaps VS Canned Kidney Beans

Weight per 500 calories

• Archway Home Style Cookies, Reduced Fat Ginger Snaps: 118g
• Canned Kidney Beans: 595g

Archway Home Style Cookies, Reduced Fat Ginger Snaps have 5 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.

Discover which food has more nutrients per 500 calories - Archway Home Style Cookies, Reduced Fat Ginger Snaps or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Archway Home Style Cookies, Reduced Fat Ginger Snaps	4%	24%	72%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Archway Home Style Cookies, Reduced Fat Ginger Snaps	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.07g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	NA	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	NA	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0.41% 1.18mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 90g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	59% 42.8g	15% 11g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	3.4% 1.3g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	9.83% 5.5g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Archway Home Style Cookies, Reduced Fat Ginger Snaps	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	34% 0.44mg	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	22.4% 89.6μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	7.94% 7.14mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Archway Home Style Cookies, Reduced Fat Ginger Snaps	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	7.3% 73mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	NA	89.3% 0.8mg	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	185% 15mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	NA	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	NA	43.5% 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	NA	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	NA	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	32% 479mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	NA	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.17% 6.16g	12.6% 465g	3700g per day for Men 19-50 years

Archway Home Style Cookies, Reduced Fat Ginger Snaps VS Canned Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Archway Home Style Cookies, Reduced Fat Ginger Snaps or Canned Kidney Beans?

Lets compare vitamin content per 500 calories of Archway Home Style Cookies, Reduced Fat Ginger Snaps vs Canned Kidney Beans:

• 500 calories of Archway Home Style Cookies, Reduced Fat Ginger Snaps have 1.4 times more Vitamin B3 than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 1.8 times more Vitamin B1 and 2.4 times more Vitamin B9 than Archway Home Style Cookies, Reduced Fat Ginger Snaps.
• Both Archway Home Style Cookies, Reduced Fat Ginger Snaps and Canned Kidney Beans provide similar amounts of Vitamin B2 per 500 calories.

Comparing minerals per 500 calories for Archway Home Style Cookies, Reduced Fat Ginger Snaps vs Canned Kidney Beans:

• 500 calories of Archway Home Style Cookies, Reduced Fat Ginger Snaps have 2.1 times more Iron than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 2.8 times more Calcium, 3.9 times more Potassium, 3.7 times more Sodium and 75.5 times more Water than Archway Home Style Cookies, Reduced Fat Ginger Snaps.
• 500 calories of Archway Home Style Cookies, Reduced Fat Ginger Snaps lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Archway Home Style Cookies, Reduced Fat Ginger Snaps have 3.7 times more Fat and 3.9 times more Sugars than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 19.7 times more Fiber and 5.6 times more Protein than Archway Home Style Cookies, Reduced Fat Ginger Snaps.
• Both Archway Home Style Cookies, Reduced Fat Ginger Snaps and Canned Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Archway Home Style Cookies, Reduced Fat Ginger Snaps provide inadequate amounts of Fiber and Protein