Comparing Nutrients in 5 ounces Cookies, fig bars VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cookies, fig bars	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17% 493kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.3g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	4.97% 1.6g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.66g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.3% 100g	16% 20.6g	130g per day for Men 19-50 years
Sugars	91% 65.7g	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	17% 6.52g	16% 6.1g	38g per day for Men 19-50 years
Protein	9.37% 5.24g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	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	12.4% 49.6μg	12.8% 51μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.3% 0.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	1.9% 1.7mg	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	6.14% 0.92mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.85% 8.22μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	9.07% 91mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	51.4% 4.1mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	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	12.6% 88mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.68μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	33% 496mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, fig bars vs Canned Kidney Beans:

• Cookies, fig bars have 1.4 times more Vitamin B1, 4.3 times more Vitamin B2, 4.6 times more Vitamin B3, 2.6 times more Vitamin B5, more Vitamin B12, 32.5 times more Vitamin E and 1.4 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4 times more Vitamin C than Cookies, fig bars.
• Both Cookies, fig bars and Canned All Types Kidney Beans have similar amounts of Vitamin B6 and Vitamin B9 per 5 oz.
• Both Cookies, fig bars as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, fig bars vs Canned Kidney Beans:

• Cookies, fig bars have 1.9 times more Calcium, 2.5 times more Iron, 2 times more Manganese and 3.7 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Phosphorus and 4.7 times more Water than Cookies, fig bars.
• Both Cookies, fig bars and Canned All Types Kidney Beans have similar amounts of Copper, Magnesium, Potassium, Sodium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, fig bars have 4.1 times more Energy, 12.2 times more Fat, 8 times more Saturated Fat, 2.2 times more Omega 3, 24.4 times more Omega 6, 4.9 times more Carbohydrate and 25.1 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Protein than Cookies, fig bars.
• Both Cookies, fig bars and Canned All Types Kidney Beans have similar amounts of Fiber per 5 oz.
• Both Cookies, fig bars as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.