Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Cookies, animal crackers (includes arrowroot, tea biscuits)

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Energy	3.96% 115kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	20% 19.6g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	15% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	80.8% 105g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	45.6% 33g	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	4.1% 1.56g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	2.4% 0.031mg	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	8.15% 32.6μg	36.5% 146μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.26% 1.13mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Calcium	4.1% 41mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	24.7% 0.22mg	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	22% 1.77mg	48.7% 3.9mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	26% 0.6mg	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	21.5% 150mg	23% 162mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	31.7% 475mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	3% 111g	0.15% 5.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Cookies, animal crackers (includes arrowroot, tea biscuits) per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids versus 5 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans with Liquids vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• 5 ounces of Canned Red Kidney Beans with Liquids have 3.6 times more Vitamin B6 than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 5 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) contain 3.3 times more Vitamin B1, 4.9 times more Vitamin B2, 7 times more Vitamin B3, 2.9 times more Vitamin B5, 4.5 times more Vitamin B9, more Vitamin B12 and 1.4 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12
• 5 ounces of Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin B6
• Both Canned Red Kidney Beans Solids and Liquids as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.7 times more Magnesium, 2.6 times more Potassium and 20 times more Water than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 5 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) contain 1.5 times more Calcium, 2.2 times more Iron, 1.5 times more Manganese, 6.4 times more Selenium and 1.3 times more Sodium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cookies, animal crackers (includes arrowroot, tea biscuits) contain similar levels of Copper, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 3.9 times more Fiber than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 5 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) contain 5.5 times more Energy, 38.3 times more Fat, 27.7 times more Saturated Fat, 1.9 times more Omega 3, 21.4 times more Omega 6, 5 times more Carbohydrate, 12.6 times more Sugars and 1.3 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6