Comparing Nutrients in 500 calories Cookies, vanilla sandwich with creme filling, reduced fat VS Boiled California Red Kidney Beans

Weight per 500 calories

• Cookies, vanilla sandwich with creme filling, reduced fat: 118g
• Boiled California Red Kidney Beans: 403g

Cookies, vanilla sandwich with creme filling, reduced fat have 3.4 times more energy per 100g than Boiled California Red Kidney Beans. It has very high energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Cookies, vanilla sandwich with creme filling, reduced fat or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cookies, vanilla sandwich with creme filling, reduced fat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.75g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	1.92% 0.031g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	69.5% 90g	130g per day for Men 19-50 years
Sugars	61% 44.3g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.53% 2.5g	99% 37.5g	38g per day for Men 19-50 years
Protein	8.8% 4.93g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Cookies, vanilla sandwich with creme filling, reduced fat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.6% 0.48mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.2% 3.55mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.27% 0.03mg	32.3% 0.42mg	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	27.5% 110μg	74.6% 298μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.49% 0.012μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.38% 4.84mg	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	10.3% 1.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.56% 3.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, vanilla sandwich with creme filling, reduced fat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	129% 1.17mg	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	33.2% 2.66mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	3.38% 14mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	NA	55.8% 1.3mg	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	10% 71mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	28% 418mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	3.98% 0.44mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	7.3% 270g	3700g per day for Men 19-50 years

Cookies, Vanilla Sandwich With Creme Filling, Reduced Fat VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, vanilla sandwich with creme filling, reduced fat or Boiled California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Cookies, vanilla sandwich with creme filling, reduced fat vs Boiled California Red Kidney Beans:

• 500 calories of Cookies, vanilla sandwich with creme filling, reduced fat have 1.3 times more Vitamin B2 and 1.6 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 14.2 times more Vitamin B6 and 2.7 times more Vitamin B9 than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin B6
• Both Cookies, vanilla sandwich with creme filling, reduced fat as well as Boiled California 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, vanilla sandwich with creme filling, reduced fat vs Boiled California Red Kidney Beans:

• 500 calories of Cookies, vanilla sandwich with creme filling, reduced fat have 4.3 times more Selenium and 25.9 times more Sodium than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 5.4 times more Calcium, 12.8 times more Copper, 4.5 times more Iron, 13.6 times more Magnesium, 7.8 times more Phosphorus, 13.7 times more Potassium and 7.9 times more Zinc than Cookies, vanilla sandwich with creme filling, reduced fat.
• 500 calories of Cookies, vanilla sandwich with creme filling, reduced fat lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, vanilla sandwich with creme filling, reduced fat have 33.9 times more Fat and 66.5 times more Saturated Fat than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 15.1 times more Fiber and 7.5 times more Protein than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cookies, vanilla sandwich with creme filling, reduced fat provide inadequate amounts of Fiber and Protein
• Both Cookies, vanilla sandwich with creme filling, reduced fat as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.