Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	3.96% 115kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	37.7% 36.6g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	76% 24.4g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	73% 95g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	73% 53g	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	8.2% 3.1g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	15% 2.4mg	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	6.98% 0.091mg	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	17.7% 71μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.26% 1.13mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.24% 1.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	9.36% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	4.1% 41mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	30.6% 0.27mg	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	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	28.6% 0.66mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	25% 376mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3% 111g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Cookies, graham crackers, chocolate-coated per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids versus 5 oz of Cookies, graham crackers, chocolate-coated 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, graham crackers, chocolate-coated:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.3 times more Vitamin B6 than Cookies, graham crackers, chocolate-coated.
• While 5 oz of Cookies, graham crackers, chocolate-coated contain 2.5 times more Vitamin B1, 2.2 times more Vitamin B2, 3.4 times more Vitamin B3, 2.9 times more Vitamin B5, 2.2 times more Vitamin B9, more Vitamin B12, 49.5 times more Vitamin E and 1.6 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 and Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Cookies, graham crackers, chocolate-coated:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.9 times more Magnesium, 1.2 times more Phosphorus, 3.1 times more Zinc and 39 times more Water than Cookies, graham crackers, chocolate-coated.
• While 5 oz of Cookies, graham crackers, chocolate-coated contain 1.6 times more Calcium, 1.3 times more Copper, 1.6 times more Iron, 1.6 times more Manganese and 10.1 times more Selenium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cookies, graham crackers, chocolate-coated contain similar levels of Potassium and Sodium per five ounces.
• 5 ounces of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 2 times more Fiber and 1.3 times more Protein than Cookies, graham crackers, chocolate-coated.
• While 5 oz of Cookies, graham crackers, chocolate-coated contain 6.2 times more Energy, 71.7 times more Fat, 137.6 times more Saturated Fat, 54.3 times more Omega 6, 4.5 times more Carbohydrate and 20.2 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cookies, graham crackers, chocolate-coated offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6