Comparing Nutrients in 500 calories Cookies, oatmeal, with raisins VS Canned Kidney Beans

Weight per 500 calories

• Cookies, oatmeal, with raisins: 113g
• Canned Kidney Beans: 595g

Cookies, oatmeal, with raisins have 5.3 times more energy per 100g than Canned Kidney Beans. It has very 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, with raisins or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cookies, oatmeal, with raisins	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.17g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	52.8% 0.84g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	35.5% 6.04g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	52% 37.6g	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	13% 9.46g	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	% 6.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 20.6g	% 11g	g per day for Men 19-50 years
Fiber	9.85% 3.74g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	12% 6.64g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	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	9.92% 39.7μg	53.6% 214μg	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	7.94% 7.14mg	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	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, with raisins	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.17% 31.7mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	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	32.6% 2.6mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	9.18% 38.5mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	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	18.5% 129mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	12% 6.7μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	24.3% 365mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	12.6% 465g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans contain 2.2 times more Vitamin B1, 1.8 times more Vitamin B5, 5.7 times more Vitamin B6 and 5.4 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Canned All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.

Comparing minerals per 500 calories for Cookies, oatmeal, with raisins vs Canned Kidney Beans:

• Cookies, oatmeal, with raisins have 1.2 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6.4 times more Calcium, 5.1 times more Copper, 2.7 times more Iron, 4.2 times more Magnesium, 4.1 times more Phosphorus, 5.4 times more Potassium, 4.8 times more Sodium, 3.7 times more Zinc and 51.3 times more Water than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Canned All Types Kidney Beans have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, oatmeal, with raisins have 5 times more Fat, 7.3 times more Saturated Fat, 1.7 times more Omega 3, 9.6 times more Omega 6, 3.4 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6.8 times more Fiber and 4.7 times more Protein than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cookies, oatmeal, with raisins as well as Canned All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 500 kcal.