Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Cookies, chocolate chip sandwich, with creme filling

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Cookies, chocolate chip sandwich, with creme filling: 118g

Cookies, chocolate chip sandwich, with creme filling have 3.4 times more energy per unit of mass than Boiled California Red Kidney Beans, which is very high in comparison to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Cookies, chocolate chip sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cookies, chocolate chip sandwich, with creme filling	3%	37%	60%

Macro Nutrients

	Boiled California Red Kidney Beans	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	21.4% 20.8g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	21.6% 6.9g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	27.4% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	41.7% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	57.5% 74.7g	130g per day for Men 19-50 years
Sugars	NA	62% 45g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	99% 37.5g	0% 0g	38g per day for Men 19-50 years
Protein	65.7% 37g	6.18% 3.46g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	13.5% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	1.7% 0.022mg	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	74.6% 298μg	16.5% 66μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.98% 0.024μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.38% 4.84mg	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	NA	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.1% 4.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Calcium	26.6% 266mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	27.6% 0.25mg	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	150% 12mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	7% 29.4mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	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	79% 552mg	9.9% 69.4mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	3.25% 111mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	25.2% 14μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	22% 328mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	7.38% 0.81mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.48% 17.6g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Cookies, Chocolate Chip Sandwich, With Creme Filling Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Cookies, chocolate chip sandwich, with creme filling?

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Cookies, chocolate chip sandwich, with creme filling:

• 500 calories of Boiled California Red Kidney Beans have 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 18.8 times more Vitamin B6 and 4.5 times more Vitamin B9 than Cookies, chocolate chip sandwich, with creme filling.
• Both Boiled California Red Kidney Beans and Cookies, chocolate chip sandwich, with creme filling provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Vitamin B6
• Both Boiled California Red Kidney Beans as well as Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Cookies, chocolate chip sandwich, with creme filling:

• 500 calories of Boiled California Red Kidney Beans have more Calcium, 4.7 times more Copper, 9.6 times more Iron, 6.6 times more Magnesium, 8 times more Phosphorus, 15.3 times more Potassium and 4.3 times more Zinc than Cookies, chocolate chip sandwich, with creme filling.
• While 500 kcal of Cookies, chocolate chip sandwich, with creme filling contain 2.9 times more Selenium and 20.4 times more Sodium than Boiled California Red Kidney Beans.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Cookies, chocolate chip sandwich, with creme filling lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 1.2 times more Carbohydrate, more Fiber and 10.6 times more Protein than Cookies, chocolate chip sandwich, with creme filling.
• While 500 kcal of Cookies, chocolate chip sandwich, with creme filling contain 57.2 times more Fat, 122.6 times more Saturated Fat, 3.4 times more Omega 3 and 87.8 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cookies, chocolate chip sandwich, with creme filling offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Cookies, chocolate chip sandwich, with creme filling provide inadequate amounts of Fiber and Protein