Comparing Nutrients in 7 ounces Canned Kidney Beans VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%

Macro Nutrients

	Canned Kidney Beans	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Energy	5.75% 167kcal	33.7% 976kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	50.6% 49g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	50% 16g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	109% 1.74g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	87.8% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	100% 130g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	90% 65.3g	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	1.07% 0.77g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 62g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	8.85% 0.12mg	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	18% 71.4μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	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	0.26% 0.04mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	55.7% 67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	71.2% 0.64mg	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	29% 2.32mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	53.5% 1.23mg	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	25.5% 179mg	31% 216mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	10% 339mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	14% 7.74μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	41% 617mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.19% 7.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 7 ounces of Canned Kidney Beans have 1.3 times more Vitamin B6 than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 2.5 times more Vitamin B1, 5.8 times more Vitamin B2, 6.5 times more Vitamin B3, 2 times more Vitamin B9, 100.5 times more Vitamin E and 8.2 times more Vitamin K than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Canned All Types Kidney Beans as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 7 ounces of Canned Kidney Beans have 1.6 times more Calcium, 1.4 times more Potassium and 21.9 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 2.4 times more Copper, 4.8 times more Iron, 1.5 times more Magnesium, 3.7 times more Manganese, 4.3 times more Selenium and 1.6 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain similar levels of Phosphorus and Sodium per seven ounces.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 2.2 times more Fiber than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 5.9 times more Energy, 41.2 times more Fat, 57.4 times more Saturated Fat, 10.7 times more Omega 3, 70.9 times more Omega 6, 4.5 times more Carbohydrate and 17.8 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched offer comparable quantities of Protein per seven ounces.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6