Comparing Nutrients in 500 calories Canned Kidney Beans VS Cookies, brownies, commercially prepared, reduced fat, with added fiber

Weight per 500 calories

• Canned Kidney Beans: 595g
• Cookies, brownies, commercially prepared, reduced fat, with added fiber: 145g

Cookies, brownies, commercially prepared, reduced fat, with added fiber have 4.1 times more energy per unit of mass than Canned All Types Kidney Beans, which is high in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Canned Kidney Beans or Cookies, brownies, commercially prepared, reduced fat, with added fiber?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%

Macro Nutrients

	Canned Kidney Beans	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	34.8% 0.56g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	18.7% 3.2g	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	68.7% 89.2g	130g per day for Men 19-50 years
Sugars	15% 11g	77.4% 56g	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	42.3% 16g	38g per day for Men 19-50 years
Protein	55.5% 31g	7.17% 4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cookies, brownies, commercially prepared, reduced fat, with added fiber	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	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	2.1% 0.028mg	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	15.2% 61μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.029μg	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	5.7% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	9.66% 11.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Recommended Dietary Allowance
Calcium	20.2% 202mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	28.7% 0.26mg	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	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	NA	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	12.2% 85.5mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	12.6% 465g	0.97% 36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Cookies, brownies, commercially prepared, reduced fat, with added fiber:

• Canned All Types Kidney Beans have 2.7 times more Vitamin B1, 16 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin C and 2.1 times more Vitamin K than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• While Cookies, brownies, commercially prepared, reduced fat, with added fiber contain 7.2 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cookies, brownies, commercially prepared, reduced fat, with added fiber have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Canned All Types Kidney Beans as well as Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Kidney Beans vs Cookies, brownies, commercially prepared, reduced fat, with added fiber:

• Canned All Types Kidney Beans have more Calcium, 3.1 times more Copper, 2.4 times more Iron, 3.6 times more Magnesium, 6.3 times more Phosphorus, 6.8 times more Potassium, 4.2 times more Sodium, 4.1 times more Zinc and 12.9 times more Water than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• While Cookies, brownies, commercially prepared, reduced fat, with added fiber contain 3.5 times more Selenium than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Canned All Types Kidney Beans have 1.6 times more Fiber and 7.7 times more Protein than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• While Cookies, brownies, commercially prepared, reduced fat, with added fiber contain 3.9 times more Fat, 4.8 times more Saturated Fat, 5 times more Omega 6 and 5.1 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cookies, brownies, commercially prepared, reduced fat, with added fiber have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Canned All Types Kidney Beans as well as Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.