Comparing Nutrients in 500 calories California Red Kidney Beans VS Cookies, fudge, cake-type (includes trolley cakes)

Weight per 500 calories

• California Red Kidney Beans: 152g
• Cookies, fudge, cake-type (includes trolley cakes): 143g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Cookies, fudge, cake-type (includes trolley cakes)?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cookies, fudge, cake-type (includes trolley cakes)	5%	9%	86%

Macro Nutrients

	California Red Kidney Beans	Cookies, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	4.98% 1.6g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	1.16% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	3.8% 0.65g	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	86.3% 112g	130g per day for Men 19-50 years
Sugars	NA	NA	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	10.6% 4g	38g per day for Men 19-50 years
Protein	66% 37g	12.8% 7.16g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cookies, fudge, cake-type (includes trolley cakes)	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	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	10.8% 1.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	3.4% 0.044mg	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	15.4% 61.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.78% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.58% 6.8mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cookies, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Calcium	29.5% 295mg	4.87% 48.7mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	46.3% 0.42mg	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	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	20% 0.46mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	5.8% 198mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	9.38% 5.16μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	18.3% 275mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	7.16% 0.79mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.46% 17g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cookies, Fudge, Cake-type (includes Trolley Cakes) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Cookies, fudge, cake-type (includes trolley cakes)?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Cookies, fudge, cake-type (includes trolley cakes):

• 500 calories of California Red Kidney Beans have 2.5 times more Vitamin B1, 1.8 times more Vitamin B3, 3.4 times more Vitamin B5, 13.5 times more Vitamin B6 and 9.7 times more Vitamin B9 than Cookies, fudge, cake-type (includes trolley cakes).
• Both California Red Kidney Beans and Cookies, fudge, cake-type (includes trolley cakes) provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Cookies, fudge, cake-type (includes trolley cakes) have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw California Red Kidney Beans as well as Cookies, fudge, cake-type (includes trolley cakes) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Cookies, fudge, cake-type (includes trolley cakes):

• 500 calories of California Red Kidney Beans have 6.1 times more Calcium, 4 times more Copper, 4 times more Iron, 5.3 times more Magnesium, 3.3 times more Manganese, 5.2 times more Phosphorus, 11.4 times more Potassium and 4.9 times more Zinc than Cookies, fudge, cake-type (includes trolley cakes).
• While 500 kcal of Cookies, fudge, cake-type (includes trolley cakes) contain 16.5 times more Sodium than Raw California Red Kidney Beans.
• 500 calories of Cookies, fudge, cake-type (includes trolley cakes) lack sufficient amounts of Calcium, Potassium and Zinc
• Both Raw California Red Kidney Beans as well as Cookies, fudge, cake-type (includes trolley cakes) lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 9.4 times more Fiber and 5.2 times more Protein than Cookies, fudge, cake-type (includes trolley cakes).
• Both California Red Kidney Beans and Cookies, fudge, cake-type (includes trolley cakes) offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw California Red Kidney Beans as well as Cookies, fudge, cake-type (includes trolley cakes) provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.