Comparing Nutrients in 500 calories California Red Kidney Beans VS Cookies, peanut butter sandwich, special dietary

Weight per 500 calories

• California Red Kidney Beans: 152g
• Cookies, peanut butter sandwich, special dietary: 94g

Cookies, peanut butter sandwich, special dietary have 1.6 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, peanut butter sandwich, special dietary?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cookies, peanut butter sandwich, special dietary	7%	56%	37%

Macro Nutrients

	California Red Kidney Beans	Cookies, peanut butter sandwich, special dietary	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	32.8% 31.8g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	63% 10.7g	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	36.5% 47.5g	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	NA	38g per day for Men 19-50 years
Protein	66% 37g	16.7% 9.35g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cookies, peanut butter sandwich, special dietary	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	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	9.48% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	5.6% 0.073mg	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	12.6% 50.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.39% 0.009μg	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	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, peanut butter sandwich, special dietary	Recommended Dietary Allowance
Calcium	29.5% 295mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	27.7% 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	177% 14mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	11.3% 47.7mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	28.6% 0.66mg	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	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	5.95% 3.27μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	25.7% 385mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	8.75% 0.96mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.093% 3.46g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cookies, Peanut Butter Sandwich, Special Dietary Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Cookies, peanut butter sandwich, special dietary?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Cookies, peanut butter sandwich, special dietary:

• 500 calories of California Red Kidney Beans have 2.5 times more Vitamin B1, 2.4 times more Vitamin B2, 2.5 times more Vitamin B5, 8.3 times more Vitamin B6 and 11.8 times more Vitamin B9 than Cookies, peanut butter sandwich, special dietary.
• While 500 kcal of Cookies, peanut butter sandwich, special dietary contain 1.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• 500 calories of Cookies, peanut butter sandwich, special dietary have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw California Red Kidney Beans as well as Cookies, peanut butter sandwich, special dietary 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, peanut butter sandwich, special dietary:

• 500 calories of California Red Kidney Beans have 7.4 times more Calcium, 6.7 times more Copper, 5.9 times more Iron, 5.1 times more Magnesium, 2.3 times more Manganese, 4.3 times more Phosphorus, 8.2 times more Potassium and 4 times more Zinc than Cookies, peanut butter sandwich, special dietary.
• While 500 kcal of Cookies, peanut butter sandwich, special dietary contain 23.1 times more Sodium than Raw California Red Kidney Beans.
• 500 calories of Cookies, peanut butter sandwich, special dietary lack sufficient amounts of Calcium, Potassium and Zinc
• Both Raw California Red Kidney Beans as well as Cookies, peanut butter sandwich, special dietary lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 1.9 times more Carbohydrate and 4 times more Protein than Cookies, peanut butter sandwich, special dietary.
• While 500 kcal of Cookies, peanut butter sandwich, special dietary contain 83.9 times more Fat, 84.6 times more Saturated Fat, 4 times more Omega 3 and 130.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cookies, peanut butter sandwich, special dietary offer comparable quantities of Energy per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6