Comparing Nutrients in 500 calories California Red Kidney Beans VS Cookies, animal crackers (includes arrowroot, tea biscuits)

Weight per 500 calories

• California Red Kidney Beans: 152g
• Cookies, animal crackers (includes arrowroot, tea biscuits): 112g

Cookies, animal crackers (includes arrowroot, tea biscuits) have 1.4 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 Cookies, animal crackers (includes arrowroot, tea biscuits)?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%

Macro Nutrients

	California Red Kidney Beans	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	12% 3.9g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	6.73% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	11.7% 2g	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	64% 83g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	3.25% 1.23g	38g per day for Men 19-50 years
Protein	66% 37g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cookies, animal crackers (includes arrowroot, tea biscuits)	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	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	8.43% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	1.9% 0.025mg	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	29% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.34% 0.056μg	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	0.9% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Calcium	29.5% 295mg	4.82% 48.2mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	19.6% 0.18mg	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	38.5% 3.1mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	4.8% 20mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	20.6% 0.47mg	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	18.3% 128mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	14.3% 7.85μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	25% 376mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	6.52% 0.72mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.12% 4.37g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cookies, Animal Crackers (includes Arrowroot, Tea Biscuits) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Cookies, animal crackers (includes arrowroot, tea biscuits)?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• 500 calories of California Red Kidney Beans have 2 times more Vitamin B1, 2.8 times more Vitamin B5, 24.4 times more Vitamin B6 and 5.2 times more Vitamin B9 than Cookies, animal crackers (includes arrowroot, tea biscuits).
• Both California Red Kidney Beans and Cookies, animal crackers (includes arrowroot, tea biscuits) provide similar amounts of Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw California Red Kidney Beans as well as Cookies, animal crackers (includes arrowroot, tea biscuits) 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 Cookies, animal crackers (includes arrowroot, tea biscuits):

• 500 calories of California Red Kidney Beans have 6.1 times more Calcium, 9.5 times more Copper, 4.6 times more Iron, 12 times more Magnesium, 3.2 times more Manganese, 4.8 times more Phosphorus, 20.1 times more Potassium and 5.4 times more Zinc than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 500 kcal of Cookies, animal crackers (includes arrowroot, tea biscuits) contain 1.6 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 Cookies, animal crackers (includes arrowroot, tea biscuits) lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 30.6 times more Fiber and 4.8 times more Protein than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 500 kcal of Cookies, animal crackers (includes arrowroot, tea biscuits) contain 40.8 times more Fat, 71.2 times more Saturated Fat and 24.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, animal crackers (includes arrowroot, tea biscuits) offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Cookies, animal crackers (includes arrowroot, tea biscuits) provide inadequate amounts of Fiber
• Both Raw California Red Kidney Beans as well as Cookies, animal crackers (includes arrowroot, tea biscuits) provide inadequate amounts of Omega 3 in 500 calories.