Comparing Nutrients in 7 ounces Canned Kidney Beans VS Cookies, peanut butter, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cookies, peanut butter, commercially prepared, soft-type	4%	47%	49%

Macro Nutrients

	Canned Kidney Beans	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	5.75% 167kcal	31.3% 907kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	50% 48.4g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	38% 12.2g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	49.5% 8.42g	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	88% 115g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	NA	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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cookies, peanut butter, commercially prepared, soft-type	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	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	4.12% 0.054mg	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	33.2% 133μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	17.6% 0.16mg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	37% 0.85mg	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	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	44.5% 667mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cookies, peanut butter, commercially prepared, soft-type per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Cookies, peanut butter, commercially prepared, soft-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Cookies, peanut butter, commercially prepared, soft-type:

• 7 ounces of Canned Kidney Beans have 2.7 times more Vitamin B6 than Cookies, peanut butter, commercially prepared, soft-type.
• While 7 oz of Cookies, peanut butter, commercially prepared, soft-type contain 2.1 times more Vitamin B1, 3.2 times more Vitamin B2, 5.3 times more Vitamin B3, 2.6 times more Vitamin B5 and 1.9 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cookies, peanut butter, commercially prepared, soft-type have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Cookies, peanut butter, commercially prepared, soft-type:

• 7 ounces of Canned Kidney Beans have 2.8 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 2.2 times more Potassium and 6.8 times more Water than Cookies, peanut butter, commercially prepared, soft-type.
• While 7 oz of Cookies, peanut butter, commercially prepared, soft-type contain 2.6 times more Manganese and 4.9 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cookies, peanut butter, commercially prepared, soft-type contain similar levels of Magnesium, Phosphorus, Sodium and Zinc per seven ounces.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium
• 7 ounces of Cookies, peanut butter, commercially prepared, soft-type lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 2.5 times more Fiber than Cookies, peanut butter, commercially prepared, soft-type.
• While 7 oz of Cookies, peanut butter, commercially prepared, soft-type contain 5.4 times more Energy, 40.7 times more Fat, 43.6 times more Saturated Fat, 1.4 times more Omega 3, 40 times more Omega 6 and 4 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cookies, peanut butter, commercially prepared, soft-type offer comparable quantities of Protein per seven ounces.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6