Comparing Nutrients in 5 ounces Canned Kidney Beans VS Cookies, chocolate chip, commercially prepared, special dietary

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cookies, chocolate chip, commercially prepared, special dietary	3%	33%	64%

Macro Nutrients

	Canned Kidney Beans	Cookies, chocolate chip, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	4.1% 119kcal	22% 638kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	18.5% 5.93g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	30.7% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	39% 6.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	80% 104g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	78% 56.4g	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	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	9.87% 5.53g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cookies, chocolate chip, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	25% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	1.96% 0.026mg	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	12.8% 51μg	19% 76.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0% 0mg	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	0.19% 0.028mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cookies, chocolate chip, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	4.8% 48mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	34.3% 0.31mg	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	20.7% 1.66mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	22.5% 0.52mg	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	18.2% 128mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	23% 346mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3% 111g	0.2% 7.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cookies, chocolate chip, commercially prepared, special dietary per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Cookies, chocolate chip, commercially prepared, special dietary to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Cookies, chocolate chip, commercially prepared, special dietary:

• 5 ounces of Canned Kidney Beans have 4.1 times more Vitamin B6 than Cookies, chocolate chip, commercially prepared, special dietary.
• While 5 oz of Cookies, chocolate chip, commercially prepared, special dietary contain 3.2 times more Vitamin B1, 3.7 times more Vitamin B2, 6.9 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B9 and 53 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cookies, chocolate chip, commercially prepared, special dietary provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• 5 ounces of Cookies, chocolate chip, commercially prepared, special dietary have insufficient amounts of Vitamin B6
• Both Canned All Types Kidney Beans as well as Cookies, chocolate chip, commercially prepared, special dietary have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Cookies, chocolate chip, commercially prepared, special dietary:

• 5 ounces of Canned Kidney Beans have 1.3 times more Magnesium, 1.2 times more Sodium and 15.3 times more Water than Cookies, chocolate chip, commercially prepared, special dietary.
• While 5 oz of Cookies, chocolate chip, commercially prepared, special dietary contain 1.4 times more Calcium, 1.6 times more Copper, 3 times more Iron, 2.2 times more Manganese and 2.9 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cookies, chocolate chip, commercially prepared, special dietary contain similar levels of Phosphorus, Potassium and Zinc per five ounces.
• 5 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 2.7 times more Fiber and 1.3 times more Protein than Cookies, chocolate chip, commercially prepared, special dietary.
• While 5 oz of Cookies, chocolate chip, commercially prepared, special dietary contain 5.4 times more Energy, 28 times more Fat, 29.7 times more Saturated Fat, 4.2 times more Omega 3, 44.1 times more Omega 6, 5.1 times more Carbohydrate and 21.5 times more Sugars than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6