Comparing Nutrients in 7 ounces Cookies, Marie biscuit VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, Marie biscuit	7%	23%	70%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cookies, Marie biscuit	Canned Kidney Beans	Recommended Dietary Allowance
Energy	27.8% 806kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	18% 3.08g	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% 140g	22% 28.8g	130g per day for Men 19-50 years
Sugars	58% 42g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	25% 14g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, Marie biscuit	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	89.5% 1.07mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.3% 0.98mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.66mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	58.5% 234μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15.7% 0.38μg	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	5.95% 0.89mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, Marie biscuit	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	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	0% 0mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	54.7% 383mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	18% 609mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	86.2% 47.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	49% 734mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.53% 19.4g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, Marie biscuit vs Canned Kidney Beans:

• Cookies, Marie biscuit have 4.7 times more Vitamin B1, 9.7 times more Vitamin B2, 9.4 times more Vitamin B3, 3.3 times more Vitamin B9, more Vitamin B12 and 22.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Canned All Types Kidney Beans have similar amounts of Vitamin B6 and Vitamin K per 7 oz.
• Both Cookies, Marie biscuit as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, Marie biscuit vs Canned Kidney Beans:

• Cookies, Marie biscuit have 2.1 times more Phosphorus, 1.3 times more Potassium, 26.6 times more Selenium, 1.3 times more Sodium and 1.3 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Calcium, 1.3 times more Copper, more Iron and 8 times more Water than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Canned All Types Kidney Beans have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, Marie biscuit have 4.8 times more Energy, 17.6 times more Fat, 37.5 times more Saturated Fat, 1.4 times more Omega 3, 14.6 times more Omega 6, 4.9 times more Carbohydrate, 11.4 times more Sugars and 1.4 times more Protein than Canned All Types Kidney Beans.
• Both Cookies, Marie biscuit and Canned All Types Kidney Beans have similar amounts of Fiber per 7 oz.
• Both Cookies, Marie biscuit as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.