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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Energy	5.54% 161kcal	34% 986kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	50% 48.7g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	34% 11g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	28.2% 4.8g	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	104% 135g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	126% 91g	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	0.99% 0.71g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 88.3g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	14% 5.36g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	15.3% 8.6g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Cookies, chocolate sandwich, with extra creme filling	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	24% 3.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	0% 0mg	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	23% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	74.3% 0.67mg	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	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	43% 0.99mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	46.4% 697mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.088% 3.27g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Red Kidney Beans with Liquids have more Vitamin B6 than Cookies, chocolate sandwich, with extra creme filling.
• While 7 oz of Cookies, chocolate sandwich, with extra creme filling contain 1.8 times more Vitamin B2, 3.9 times more Vitamin B3, 2 times more Vitamin B9, 94.5 times more Vitamin E and 1.5 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cookies, chocolate sandwich, with extra creme filling provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• 7 ounces of Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin B6
• Both Canned Red Kidney Beans Solids and Liquids as well as Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Cookies, chocolate sandwich, with extra creme filling:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.8 times more Calcium, 1.5 times more Phosphorus, 1.9 times more Potassium and 47.2 times more Water than Cookies, chocolate sandwich, with extra creme filling.
• While 7 oz of Cookies, chocolate sandwich, with extra creme filling contain 2.3 times more Copper, 6.2 times more Iron, 1.7 times more Manganese, 7.4 times more Selenium, 1.4 times more Sodium and 1.3 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cookies, chocolate sandwich, with extra creme filling contain similar levels of Magnesium per seven ounces.
• 7 ounces of Cookies, chocolate sandwich, with extra creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.6 times more Fiber and 1.2 times more Protein than Cookies, chocolate sandwich, with extra creme filling.
• While 7 oz of Cookies, chocolate sandwich, with extra creme filling contain 6.1 times more Energy, 68.1 times more Fat, 43.6 times more Saturated Fat, 29.1 times more Omega 6, 4.6 times more Carbohydrate and 24.9 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cookies, chocolate sandwich, with extra creme filling offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6