Comparing Nutrients in 500 calories Cookies, chocolate chip, commercially prepared, regular, lower fat VS Boiled California Red Kidney Beans

Weight per 500 calories

• Cookies, chocolate chip, commercially prepared, regular, lower fat: 111g
• Boiled California Red Kidney Beans: 403g

Cookies, chocolate chip, commercially prepared, regular, lower fat have 3.6 times more energy per 100g than Boiled California Red Kidney Beans. It has very high energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Cookies, chocolate chip, commercially prepared, regular, lower fat or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, lower fat	5%	35%	60%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, lower fat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.9g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.6% 75g	69.5% 90g	130g per day for Men 19-50 years
Sugars	50.2% 36.4g	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	8.75% 3.33g	99% 37.5g	38g per day for Men 19-50 years
Protein	12% 6.6g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, lower fat	Boiled California Red 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	24.3% 0.29mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.8% 0.21mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.88% 0.024mg	32.3% 0.42mg	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	17% 68.7μg	74.6% 298μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.38% 4.84mg	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	11% 1.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, lower fat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	129% 1.17mg	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	44.6% 3.57mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	8.45% 35.5mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	55.8% 1.3mg	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	9.98% 70mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	4.37% 149mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	12% 6.65μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	31% 463mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	0.22% 8.16g	7.3% 270g	3700g per day for Men 19-50 years

Cookies, Chocolate Chip, Commercially Prepared, Regular, Lower Fat VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, chocolate chip, commercially prepared, regular, lower fat or Boiled California Red Kidney Beans?

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

• 500 kcal of Boiled California Red Kidney Beans contain 1.8 times more Vitamin B1, 4.8 times more Vitamin B5, 17.2 times more Vitamin B6 and 4.3 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cookies, chocolate chip, commercially prepared, regular, lower fat vs Boiled California Red Kidney Beans:

• 500 calories of Cookies, chocolate chip, commercially prepared, regular, lower fat have 1.4 times more Selenium and 28.7 times more Sodium than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain more Calcium, 5.2 times more Copper, 3.4 times more Iron, 5.5 times more Magnesium, 2.9 times more Manganese, 7.9 times more Phosphorus, 11.4 times more Potassium and 5.3 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• 500 calories of Cookies, chocolate chip, commercially prepared, regular, lower fat lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, chocolate chip, commercially prepared, regular, lower fat have 54.7 times more Fat, 117.1 times more Saturated Fat, 2.8 times more Omega 3 and 73 times more Omega 6 than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 11.3 times more Fiber and 5.6 times more Protein than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cookies, chocolate chip, commercially prepared, regular, lower fat provide inadequate amounts of Fiber
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6