Comparing Nutrients in 500 calories California Red Kidney Beans VS Cookie, chocolate, with icing or coating

Weight per 500 calories

• California Red Kidney Beans: 152g
• Cookie, chocolate, with icing or coating: 99g

Cookie, chocolate, with icing or coating has 1.5 times more energy per unit of mass than Raw California Red Kidney Beans, which is very high in comparison to other foods. California Red Kidney Beans having high energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Cookie, chocolate, with icing or coating?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cookie, chocolate, with icing or coating	4%	43%	53%

Macro Nutrients

	California Red Kidney Beans	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	51% 16.3g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	19.6% 3.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	51.5% 67g	130g per day for Men 19-50 years
Sugars	NA	43.5% 31.6g	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% 37.7g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	66% 37g	7.92% 4.44g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	15.4% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	1.74% 0.023mg	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	149% 597μg	14.3% 57μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.82% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.58% 6.8mg	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	18.3% 2.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Calcium	29.5% 295mg	1.48% 14.8mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	29.3% 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	177% 14mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	5.87% 24.7mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	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	87.7% 614mg	10.6% 74mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	2.76% 94mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.053% 1.97g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cookie, Chocolate, With Icing Or Coating Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Cookie, chocolate, with icing or coating?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Cookie, chocolate, with icing or coating:

• 500 calories of California Red Kidney Beans have 2.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 26.5 times more Vitamin B6 and 10.4 times more Vitamin B9 than Cookie, chocolate, with icing or coating.
• 500 calories of Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin B6
• Both Raw California Red Kidney Beans as well as Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Cookie, chocolate, with icing or coating:

• 500 calories of California Red Kidney Beans have 20 times more Calcium, 6.3 times more Copper, 4.8 times more Iron, 9.8 times more Magnesium, 8.3 times more Phosphorus, 24.1 times more Potassium and 13.1 times more Zinc than Cookie, chocolate, with icing or coating.
• While 500 kcal of Cookie, chocolate, with icing or coating contain 2.4 times more Selenium and 22.5 times more Sodium than Raw California Red Kidney Beans.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Cookie, chocolate, with icing or coating lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 1.4 times more Carbohydrate, 16.6 times more Fiber and 8.3 times more Protein than Cookie, chocolate, with icing or coating.
• While 500 kcal of Cookie, chocolate, with icing or coating contain 63 times more Fat, 298.3 times more Saturated Fat, 1.7 times more Omega 3 and 40.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookie, chocolate, with icing or coating offer comparable quantities of Energy per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Cookie, chocolate, with icing or coating provide inadequate amounts of Fiber and Protein