Comparing Nutrients in 5 ounces Cookie, butter or sugar, with chocolate icing or filling VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cookie, butter or sugar, with chocolate icing or filling	Canned Kidney Beans	Recommended Dietary Allowance
Energy	24.6% 713kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	34.3% 33.3g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	65.6% 21g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	31.6% 0.51g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	39.4% 6.7g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	16% 20.6g	130g per day for Men 19-50 years
Sugars	66% 48g	3.6% 2.62g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.62g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	16% 6.1g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Cookie, butter or sugar, with chocolate icing or filling	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.83% 0.037mg	8.07% 0.1mg	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	25% 101μg	12.8% 51μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.77% 0.043μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.24% 1.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.57mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.8% 9.36μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, butter or sugar, with chocolate icing or filling	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.7% 27mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	21.3% 0.19mg	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	43.2% 3.46mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	NA	10.4% 0.24mg	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	15% 105mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	9.76% 332mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	23% 12.8μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	28.4% 427mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookie, butter or sugar, with chocolate icing or filling vs Canned Kidney Beans:

• Cookie, butter or sugar, with chocolate icing or filling has 2.9 times more Vitamin B1, 3.7 times more Vitamin B2, 5.1 times more Vitamin B3, 2 times more Vitamin B9, more Vitamin B12, 90.5 times more Vitamin E and 1.6 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Vitamin B6 and more Vitamin C than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookie, butter or sugar, with chocolate icing or filling vs Canned Kidney Beans:

• Cookie, butter or sugar, with chocolate icing or filling has 2.7 times more Copper, 2.1 times more Iron and 10 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Calcium, 2.1 times more Magnesium, 2.3 times more Zinc and 39 times more Water than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling and Canned All Types Kidney Beans have similar amounts of Phosphorus, Potassium and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookie, butter or sugar, with chocolate icing or filling has 6 times more Energy, 39.2 times more Fat, 105 times more Saturated Fat, 4.4 times more Omega 3, 44.6 times more Omega 6, 4.7 times more Carbohydrate and 18.3 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Fiber and 1.3 times more Protein than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.