Comparing Nutrients in 500 calories Cookies, chocolate sandwich, with creme filling, regular VS Red Kidney Beans

Weight per 500 calories

• Cookies, chocolate sandwich, with creme filling, regular: 108g
• Red Kidney Beans: 148g

Cookies, chocolate sandwich, with creme filling, regular have 1.4 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 sandwich, with creme filling, regular or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.6g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	20.6% 3.5g	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	59% 76.5g	70% 91g	130g per day for Men 19-50 years
Sugars	60.4% 44g	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	1.04% 0.75g	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	% 0.99g	NA	g per day for Men 19-50 years
Sucrose	% 42g	NA	g per day for Men 19-50 years
Fiber	8.22% 3.13g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	10% 5.6g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.12% 1.08μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.84% 0.29mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.9% 0.025mg	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	16.4% 65.7μg	146% 585μg	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	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	17.7% 2.66mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.6% 29.5μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.26% 22.6mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	164% 13mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	12% 50.6mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	14.3% 100mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	10% 5.6μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	28% 418mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7.25% 0.8mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	0.091% 3.35g	0.47% 17.4g	3700g per day for Men 19-50 years

Cookies, Chocolate Sandwich, With Creme Filling, Regular VS Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, chocolate sandwich, with creme filling, regular or Red Kidney Beans?

Lets compare vitamin content per 500 calories of Cookies, chocolate sandwich, with creme filling, regular vs Red Kidney Beans:

• 500 calories of Cookies, chocolate sandwich, with creme filling, regular have 8.5 times more Vitamin E and 3.6 times more Vitamin K than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 4.2 times more Vitamin B1, 4 times more Vitamin B5, 23.8 times more Vitamin B6 and 8.9 times more Vitamin B9 than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin B5 and Vitamin B6
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin E and Vitamin K
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Raw 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 sandwich, with creme filling, regular vs Red Kidney Beans:

• 500 calories of Cookies, chocolate sandwich, with creme filling, regular have 1.3 times more Iron and 23.5 times more Sodium than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 5.4 times more Calcium, 2.9 times more Copper, 4 times more Magnesium, 2.2 times more Manganese, 6 times more Phosphorus, 8 times more Potassium and 5.2 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular.
• 500 calories of Cookies, chocolate sandwich, with creme filling, regular lack sufficient amounts of Calcium, 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 sandwich, with creme filling, regular have 13.1 times more Fat, 26.6 times more Saturated Fat, 10.4 times more Omega 6 and 14.1 times more Sugars than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 1.7 times more Omega 3, 7.2 times more Fiber and 6 times more Protein than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cookies, chocolate sandwich, with creme filling, regular provide inadequate amounts of Fiber
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6