Comparing Nutrients in 500 calories Canned Kidney Beans VS Cookie, with peanut butter filling, chocolate-coated

Weight per 500 calories

• Canned Kidney Beans: 595g
• Cookie, with peanut butter filling, chocolate-coated: 89g

Cookie, with peanut butter filling, chocolate-coated has 6.7 times more energy per unit of mass than Canned All Types Kidney Beans, which is very high in comparison to other foods. Canned Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Cookie, with peanut butter filling, chocolate-coated?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Canned Kidney Beans	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	53.4% 17g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	31.7% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	36.2% 47g	130g per day for Men 19-50 years
Sugars	15% 11g	38% 27.5g	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	% 11g	NA	g per day for Men 19-50 years
Fiber	67.4% 25.6g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	55.5% 31g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	10.4% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	6.16% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	7% 0.091mg	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	53.6% 214μg	14% 56μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.37% 0.009μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	0% 0mg	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	0.79% 0.12mg	25.6% 3.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	3.5% 4.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	20.2% 202mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	58% 0.52mg	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	87% 6.96mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	3.6% 15mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	26.4% 0.61mg	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	76.5% 536mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	5.68% 193mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	12% 6.5μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	1.6% 0.18mg	11mg per day for Men 19-50 years
Water	12.6% 465g	0.043% 1.6g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Cookie, With Peanut Butter Filling, Chocolate-coated Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Cookie, with peanut butter filling, chocolate-coated?

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Cookie, with peanut butter filling, chocolate-coated:

• 500 calories of Canned Kidney Beans have 5.5 times more Vitamin B1, 3.8 times more Vitamin B2, 1.9 times more Vitamin B5, 4.9 times more Vitamin B6, 3.8 times more Vitamin B9 and 5.8 times more Vitamin K than Cookie, with peanut butter filling, chocolate-coated.
• While 500 kcal of Cookie, with peanut butter filling, chocolate-coated contain 1.6 times more Vitamin B3 and 32.3 times more Vitamin E than Canned All Types Kidney Beans.
• 500 calories of Canned Kidney Beans have insufficient amounts of Vitamin E
• 500 calories of Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K
• Both Canned All Types Kidney Beans as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Kidney Beans vs Cookie, with peanut butter filling, chocolate-coated:

• 500 calories of Canned Kidney Beans have 6.5 times more Calcium, 1.5 times more Copper, 3.7 times more Iron, 10.6 times more Magnesium, 1.6 times more Manganese, 16.3 times more Phosphorus, 7.3 times more Potassium, 5.3 times more Sodium, 15.4 times more Zinc and 290.1 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• 500 calories of Canned Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Cookie, with peanut butter filling, chocolate-coated lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Kidney Beans have 2.3 times more Omega 3, 1.8 times more Carbohydrate, 8.2 times more Fiber and 4.3 times more Protein than Cookie, with peanut butter filling, chocolate-coated.
• While 500 kcal of Cookie, with peanut butter filling, chocolate-coated contain 8.8 times more Fat, 20.4 times more Saturated Fat, 8.5 times more Omega 6 and 2.5 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cookie, with peanut butter filling, chocolate-coated offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Cookie, with peanut butter filling, chocolate-coated provide inadequate amounts of Fiber