Comparing Nutrients in 7 ounces Canned Kidney Beans VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Canned Kidney Beans	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	5.75% 167kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	52.8% 51g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	107% 34g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	52.6% 8.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	102% 133g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	102% 74g	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	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	9.77% 0.13mg	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	25% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.33% 2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	42.8% 0.38mg	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	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	40% 0.92mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	35% 526mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cookies, graham crackers, chocolate-coated per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Cookies, graham crackers, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Cookies, graham crackers, chocolate-coated:

• 7 oz of Cookies, graham crackers, chocolate-coated contain 2.3 times more Vitamin B1, 2.9 times more Vitamin B2, 4.1 times more Vitamin B3, 2.7 times more Vitamin B5, 1.4 times more Vitamin B9, more Vitamin B12, 49.5 times more Vitamin E and 1.6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cookies, graham crackers, chocolate-coated provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Canned All Types Kidney Beans as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Cookies, graham crackers, chocolate-coated:

• 7 ounces of Canned Kidney Beans have 1.7 times more Magnesium, 2.3 times more Zinc and 39 times more Water than Cookies, graham crackers, chocolate-coated.
• While 7 oz of Cookies, graham crackers, chocolate-coated contain 1.4 times more Calcium, 1.4 times more Copper, 1.7 times more Iron, 2.8 times more Manganese and 12.3 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cookies, graham crackers, chocolate-coated contain similar levels of Phosphorus, Potassium and Sodium per seven ounces.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium
• 7 ounces of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 1.5 times more Omega 3, 2 times more Fiber and 1.3 times more Protein than Cookies, graham crackers, chocolate-coated.
• While 7 oz of Cookies, graham crackers, chocolate-coated contain 6 times more Energy, 43 times more Fat, 122 times more Saturated Fat, 42.5 times more Omega 6, 4.6 times more Carbohydrate and 20.2 times more Sugars than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6