Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Cookies, animal crackers (includes arrowroot, tea biscuits)

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Energy	5.54% 161kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	21.5% 6.87g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	20.7% 3.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	113% 147g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	63.8% 46.2g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	3.36% 0.044mg	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	11.4% 45.6μg	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	34.6% 0.31mg	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	31% 2.5mg	68.2% 5.46mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	36.5% 0.84mg	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	30% 210mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	44.3% 665mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.21% 7.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Cookies, animal crackers (includes arrowroot, tea biscuits) per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• 7 ounces of Canned Red Kidney Beans with Liquids have 3.6 times more Vitamin B6 than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 7 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) contain 3.3 times more Vitamin B1, 4.9 times more Vitamin B2, 7 times more Vitamin B3, 2.9 times more Vitamin B5, 4.5 times more Vitamin B9, more Vitamin B12 and 1.4 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12
• 7 ounces of Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin B6
• Both Canned Red Kidney Beans Solids and Liquids as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.7 times more Magnesium, 2.6 times more Potassium and 20 times more Water than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 7 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) contain 1.5 times more Calcium, 2.2 times more Iron, 1.5 times more Manganese, 6.4 times more Selenium and 1.3 times more Sodium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cookies, animal crackers (includes arrowroot, tea biscuits) contain similar levels of Copper, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 3.9 times more Fiber than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 7 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) contain 5.5 times more Energy, 38.3 times more Fat, 27.7 times more Saturated Fat, 1.9 times more Omega 3, 21.4 times more Omega 6, 5 times more Carbohydrate, 12.6 times more Sugars and 1.3 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6