Comparing Nutrients in 500 calories Cookies, gluten-free, vanilla sandwich, with creme filling VS Boiled Kidney Beans

Weight per 500 calories

• Cookies, gluten-free, vanilla sandwich, with creme filling: 101g
• Boiled Kidney Beans: 394g

Cookies, gluten-free, vanilla sandwich, with creme filling have 3.9 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Cookies, gluten-free, vanilla sandwich, with creme filling or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cookies, gluten-free, vanilla sandwich, with creme filling	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 20.8g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	22.2% 7.1g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.2% 75.7g	69% 89.8g	130g per day for Men 19-50 years
Sugars	65.3% 47.3g	1.74% 1.26g	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	0.53% 0.39g	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 46g	NA	g per day for Men 19-50 years
Fiber	1.33% 0.51g	66.3% 25g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, vanilla sandwich, with creme filling	Boiled 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	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	36.3% 0.47mg	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	128% 512μg	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	5.25% 4.72mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, vanilla sandwich, with creme filling	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	5.07% 0.046mg	94% 0.85mg	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	4.3% 0.34mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	3.14% 13mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	9.97% 0.23mg	73.6% 1.7mg	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	5.65% 39.6mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	3.13% 106mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	NA	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	2.12% 0.23mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, gluten-free, vanilla sandwich, with creme filling vs Boiled Kidney Beans:

Both Cookies, gluten-free, vanilla sandwich, with creme filling and Boiled All Types Kidney Beans have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Cookies, gluten-free, vanilla sandwich, with creme filling vs Boiled Kidney Beans:

• Cookies, gluten-free, vanilla sandwich, with creme filling have 51.8 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 9.7 times more Calcium, 18.6 times more Copper, 25.3 times more Iron, 12.5 times more Magnesium, 7.4 times more Manganese, 13.7 times more Phosphorus, 15 times more Potassium, 16.9 times more Zinc and 155.6 times more Water than Cookies, gluten-free, vanilla sandwich, with creme filling.

Comparison of macro-nutrients per 500 calories:

• Cookies, gluten-free, vanilla sandwich, with creme filling have 10.5 times more Fat, 24.7 times more Saturated Fat, 5.8 times more Omega 6 and 37.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Omega 3, 49.7 times more Fiber and 12.7 times more Protein than Cookies, gluten-free, vanilla sandwich, with creme filling.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 500 kcal.