Comparing Nutrients in 7 ounces Canned Kidney Beans VS Cookies, chocolate sandwich, with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%

Macro Nutrients

	Canned Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Energy	5.75% 167kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	39% 38g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	38% 6.46g	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	108% 141g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	111% 80.7g	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	1.9% 1.4g	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	% 1.83g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 77.4g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	15% 5.75g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	32.3% 5.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	3.5% 0.046mg	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	30.3% 121μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cookies, chocolate sandwich, with creme filling, regular	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	73.6% 0.66mg	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	301% 24mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	60.4% 1.4mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.17% 6.17g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cookies, chocolate sandwich, with creme filling, regular per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Cookies, chocolate sandwich, with creme filling, regular 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 sandwich, with creme filling, regular:

• 7 ounces of Canned Kidney Beans have 3.2 times more Vitamin B6 than Cookies, chocolate sandwich, with creme filling, regular.
• While 7 oz of Cookies, chocolate sandwich, with creme filling, regular contain 1.7 times more Vitamin B1, 4.7 times more Vitamin B2, 6.3 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B9, 123.5 times more Vitamin E and 6.7 times more Vitamin K than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin B6
• Both Canned All Types Kidney Beans as well as Cookies, chocolate sandwich, with creme filling, regular 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 sandwich, with creme filling, regular:

• 7 ounces of Canned Kidney Beans have 1.6 times more Calcium and 25.1 times more Water than Cookies, chocolate sandwich, with creme filling, regular.
• While 7 oz of Cookies, chocolate sandwich, with creme filling, regular contain 2.5 times more Copper, 10.4 times more Iron, 1.7 times more Magnesium, 4.2 times more Manganese, 5.8 times more Selenium, 1.3 times more Sodium and 1.6 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cookies, chocolate sandwich, with creme filling, regular contain similar levels of Phosphorus and Potassium 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 1.5 times more Fiber than Cookies, chocolate sandwich, with creme filling, regular.
• While 7 oz of Cookies, chocolate sandwich, with creme filling, regular contain 5.5 times more Energy, 31.9 times more Fat, 40.1 times more Saturated Fat, 3.6 times more Omega 3, 30.7 times more Omega 6, 4.9 times more Carbohydrate and 22 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cookies, chocolate sandwich, with creme filling, regular offer comparable quantities of Protein per seven ounces.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6