Comparing Nutrients in 500 calories Cookies, chocolate cream covered biscuit sticks VS Red Kidney Beans

Weight per 500 calories

• Cookies, chocolate cream covered biscuit sticks: 112g
• Red Kidney Beans: 148g

Cookies, chocolate cream covered biscuit sticks have 1.3 times more energy per 100g than Red Kidney Beans. It has very high energy density when compared to other foods. Raw Red Kidney Beans having high energy density.

Discover which food has more nutrients per 500 calories - Cookies, chocolate cream covered biscuit sticks or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cookies, chocolate cream covered biscuit sticks	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.49% 0.008g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	44% 7.5g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	70% 91g	130g per day for Men 19-50 years
Sugars	38.6% 28g	4.3% 3.1g	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	14.7% 5.6g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	20% 11g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate cream covered biscuit sticks	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.13% 0.054mg	45.3% 0.59mg	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	4.75% 19μg	146% 585μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	18.6% 0.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.4% 6.68mg	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	66% 9.92mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate cream covered biscuit sticks	Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.6% 56mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	12.6% 1mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	9.6% 40.3mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	NA	71.7% 1.65mg	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	29.4% 206mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	30% 16.4μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	9.15% 1mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.47% 17.4g	3700g per day for Men 19-50 years

Cookies, Chocolate Cream Covered Biscuit Sticks VS Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, chocolate cream covered biscuit sticks or Red Kidney Beans?

Lets compare vitamin content per 500 calories of Cookies, chocolate cream covered biscuit sticks vs Red Kidney Beans:

• 500 calories of Cookies, chocolate cream covered biscuit sticks have more Vitamin B12 and 31.8 times more Vitamin E than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 11.4 times more Vitamin B1, 1.4 times more Vitamin B2, 4.4 times more Vitamin B3, 11 times more Vitamin B6 and 30.7 times more Vitamin B9 than Cookies, chocolate cream covered biscuit sticks.
• 500 calories of Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cookies, chocolate cream covered biscuit sticks as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cookies, chocolate cream covered biscuit sticks vs Red Kidney Beans:

• 500 calories of Cookies, chocolate cream covered biscuit sticks have 3.5 times more Selenium and 13.4 times more Sodium than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 2.2 times more Calcium, 4.1 times more Copper, 9.9 times more Iron, 5.1 times more Magnesium, 2.9 times more Phosphorus, 10 times more Potassium and 4.1 times more Zinc than Cookies, chocolate cream covered biscuit sticks.
• 500 calories of Cookies, chocolate cream covered biscuit sticks lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, chocolate cream covered biscuit sticks have 16 times more Fat, 61.6 times more Saturated Fat, 22.2 times more Omega 6 and 9 times more Sugars than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 67.8 times more Omega 3, 1.6 times more Carbohydrate, 4 times more Fiber and 3 times more Protein than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, chocolate cream covered biscuit sticks provide inadequate amounts of Omega 3
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6