Comparing Nutrients in 500 calories Cookies, oatmeal sandwich, with creme filling VS Canned Kidney Beans

Weight per 500 calories

• Cookies, oatmeal sandwich, with creme filling: 126g
• Canned Kidney Beans: 595g

Cookies, oatmeal sandwich, with creme filling have 4.7 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Cookies, oatmeal sandwich, with creme filling or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.57g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	51.7% 8.8g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 70g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	54.3% 39.4g	15% 11g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	8.6% 3.27g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	5.86% 3.28g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.14% 1.26μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.24% 0.36mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.45% 0.058mg	34% 0.44mg	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	12% 47.7μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.52% 0.013μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.94% 7.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.21% 1.26IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.5% 2.78mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.65% 6.8μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	89.3% 0.8mg	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	29.5% 2.36mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	43.5% 1mg	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	17% 118mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	5.03% 171mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.54μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	42% 628mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	7.65% 0.84mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.75% 27.8g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, oatmeal sandwich, with creme filling vs Canned Kidney Beans:

• Cookies, oatmeal sandwich, with creme filling have 23.3 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B3, 2.3 times more Vitamin B5, 7.6 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C and 3.6 times more Vitamin K than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, oatmeal sandwich, with creme filling vs Canned Kidney Beans:

• Cookies, oatmeal sandwich, with creme filling have 1.6 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Calcium, 4.7 times more Copper, 2.9 times more Iron, 3.7 times more Magnesium, 4.5 times more Phosphorus, 8.3 times more Potassium, 2.8 times more Sodium, 3.3 times more Zinc and 16.7 times more Water than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Canned All Types Kidney Beans have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, oatmeal sandwich, with creme filling have 6.4 times more Fat, 7.8 times more Saturated Fat, 13.9 times more Omega 6 and 3.6 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.8 times more Fiber and 9.5 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Canned All Types Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Cookies, oatmeal sandwich, with creme filling as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.