Comparing Nutrients in 500 calories Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched VS Boiled Kidney Beans

Weight per 500 calories

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched: 102g
• Boiled Kidney Beans: 394g

Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 3.9 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.22g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	55.7% 0.89g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	45% 7.64g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	69% 89.8g	130g per day for Men 19-50 years
Sugars	46% 33.4g	1.74% 1.26g	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	0.55% 0.4g	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	% 1.23g	NA	g per day for Men 19-50 years
Sucrose	% 32g	NA	g per day for Men 19-50 years
Fiber	5.35% 2.03g	66.3% 25g	38g per day for Men 19-50 years
Protein	9.26% 5.2g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.53% 0.059mg	36.3% 0.47mg	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	18.3% 73μg	128% 512μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.27% 0.03μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.25% 4.72mg	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	13.6% 2.04mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.5% 34.2μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	36.5% 0.33mg	94% 0.85mg	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	71% 5.67mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	73.6% 1.7mg	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	16% 111mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	5.1% 174mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.96μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	21% 316mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	6.65% 0.73mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Boiled Kidney Beans:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 1.3 times more Vitamin B2 and 17.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Vitamin B1, 8 times more Vitamin B6, 7 times more Vitamin B9 and more Vitamin C than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin K per 500 kcal.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Boiled Kidney Beans:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 80.3 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.5 times more Calcium, 2.6 times more Copper, 1.5 times more Iron, 4 times more Magnesium, 2.7 times more Manganese, 4.9 times more Phosphorus, 9.2 times more Potassium, 5.4 times more Zinc and 72.6 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Boiled All Types Kidney Beans have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 12.8 times more Fat, 28.6 times more Saturated Fat, 1.3 times more Omega 3, 18 times more Omega 6 and 26.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Carbohydrate, 12.4 times more Fiber and 6.6 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.