Comparing Nutrients in 500 calories Cookies, gluten-free, chocolate wafer VS Red Kidney Beans

Weight per 500 calories

• Cookies, gluten-free, chocolate wafer: 92g
• Red Kidney Beans: 148g

Cookies, gluten-free, chocolate wafer have 1.6 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, gluten-free, chocolate wafer or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	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	7.16% 0.11g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	70% 91g	130g per day for Men 19-50 years
Sugars	52.3% 38g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 34.3g	NA	g per day for Men 19-50 years
Fiber	3.9% 1.48g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	6.7% 3.75g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.95% 0.4mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	146% 585μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	7.4% 6.68mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Red Kidney Beans	Recommended Dietary Allowance
Calcium	10% 101mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	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	42.4% 3.4mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	9.02% 38mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	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	19% 133mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	NA	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	7.5% 113mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	0.034% 1.27g	0.47% 17.4g	3700g per day for Men 19-50 years

Cookies, Gluten-free, Chocolate Wafer VS Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, gluten-free, chocolate wafer or Red Kidney Beans?

Lets compare vitamin content per 500 calories of Cookies, gluten-free, chocolate wafer vs Red Kidney Beans:

• 500 kcal of Raw Red Kidney Beans contain 2.9 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.
• 500 calories of Cookies, gluten-free, chocolate wafer have insufficient amounts of Vitamin B5

Comparing minerals per 500 calories for Cookies, gluten-free, chocolate wafer vs Red Kidney Beans:

• 500 kcal of Raw Red Kidney Beans contain 4.3 times more Copper, 2.9 times more Iron, 5.4 times more Magnesium, 4.3 times more Manganese, 4.5 times more Phosphorus, 6.4 times more Potassium and 5.7 times more Zinc than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Red Kidney Beans contain similar levels of Calcium per 500 calories.
• 500 calories of Cookies, gluten-free, chocolate wafer lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, gluten-free, chocolate wafer have 17.9 times more Fat, 61.9 times more Saturated Fat, 5.8 times more Omega 6 and 12.2 times more Sugars than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 4.6 times more Omega 3, 1.6 times more Carbohydrate, 15.3 times more Fiber and 8.9 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, gluten-free, chocolate wafer provide inadequate amounts of Omega 3, Fiber and Protein
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6