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

Macros Ratio

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

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular	Canned Kidney Beans	Recommended Dietary Allowance
Energy	31.8% 921kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	39% 38g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	35% 11.2g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	38% 6.46g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 141g	22% 28.8g	130g per day for Men 19-50 years
Sugars	111% 80.7g	5.06% 3.67g	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	1.9% 1.4g	0% 0g	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	% 1.83g	% 0g	g per day for Men 19-50 years
Sucrose	% 77.4g	% 3.67g	g per day for Men 19-50 years
Fiber	15% 5.75g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.6% 0.39mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.3% 5.17mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.046mg	11.3% 0.15mg	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	30.3% 121μg	18% 71.4μg	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	0% 0mg	2.65% 2.4mg	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	32.7% 4.9mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	29.8% 0.27mg	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	301% 24mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	60.4% 1.4mg	14.5% 0.33mg	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	26.4% 185mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.17% 6.17g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, chocolate sandwich, with creme filling, regular vs Canned Kidney Beans:

• Cookies, chocolate sandwich, with creme filling, regular have 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.
• While Canned All Types Kidney Beans contain 3.2 times more Vitamin B6 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Cookies, chocolate sandwich, with creme filling, regular have 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.
• While Canned All Types Kidney Beans contain 1.6 times more Calcium and 25.1 times more Water than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Canned All Types Kidney Beans have similar amounts of Phosphorus and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, chocolate sandwich, with creme filling, regular have 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.
• While Canned All Types Kidney Beans contain 1.5 times more Fiber than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Canned All Types Kidney Beans have similar amounts of Protein per 7 oz.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.