Comparing Nutrients in 500 calories Cookies, chocolate, made with rice cereal VS California Red Kidney Beans

Weight per 500 calories

• Cookies, chocolate, made with rice cereal: 114g
• California Red Kidney Beans: 152g

Cookies, chocolate, made with rice cereal have 1.3 times more energy per 100g than California Red Kidney Beans. It has very high energy density when compared to other foods. Raw California Red Kidney Beans having high energy density.

Which food has more nutrients per 500 calories - Cookies, chocolate, made with rice cereal or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	40% 13g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	19% 3.25g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.3% 72g	69.7% 91g	130g per day for Men 19-50 years
Sugars	63% 46g	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	4.8% 1.8g	99% 37.7g	38g per day for Men 19-50 years
Protein	6.55% 3.67g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	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	33% 0.39mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4.02mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	46.3% 0.6mg	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	6.8% 27.3μg	149% 597μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.08μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.58% 6.8mg	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	15% 2.23mg	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, made with rice cereal	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.64% 36.4mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	185% 1.67mg	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	35.4% 2.83mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	NA	66% 1.5mg	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	15.6% 109mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	19.2% 10.6μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	16% 239mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	6.92% 0.76mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.4% 14.8g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, chocolate, made with rice cereal vs California Red Kidney Beans:

• Cookies, chocolate, made with rice cereal have 1.4 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Vitamin B1, 1.6 times more Vitamin B6, 21.9 times more Vitamin B9 and more Vitamin C than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, chocolate, made with rice cereal vs California Red Kidney Beans:

• Cookies, chocolate, made with rice cereal have 2.2 times more Selenium and 14.3 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.1 times more Calcium, 8.1 times more Copper, 5 times more Iron, 5.6 times more Magnesium, 5.6 times more Phosphorus, 8.8 times more Potassium and 5.1 times more Zinc than Cookies, chocolate, made with rice cereal.

Comparison of macro-nutrients per 500 calories:

• Cookies, chocolate, made with rice cereal have 58.1 times more Fat, 235.2 times more Saturated Fat, 1.4 times more Omega 3 and 39.7 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Carbohydrate, 20.8 times more Fiber and 10.1 times more Protein than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Cookies, chocolate, made with rice cereal as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.