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

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Canned Kidney Beans	Recommended Dietary Allowance
Energy	27.2% 790kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	37.4% 36.3g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	54.7% 0.88g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	81.6% 14g	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	85% 110g	22% 28.8g	130g per day for Men 19-50 years
Sugars	86% 62.2g	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	13.6% 5.16g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	9.25% 5.18g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	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	39% 0.47mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.27mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.02% 0.091mg	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	19% 75.4μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	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	0.33% 2IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29.2% 4.4mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	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	46.6% 3.73mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	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	26.6% 187mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	66% 992mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	1.2% 44g	4.2% 155g	3700g per day for Men 19-50 years

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

• Cookies, oatmeal sandwich, with creme filling have 2 times more Vitamin B1, 2.2 times more Vitamin B2, 2.8 times more Vitamin B3, 2.1 times more Vitamin B5, 110.5 times more Vitamin E and 1.3 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Vitamin B6 and more Vitamin C than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 7 oz.
• Both Cookies, oatmeal sandwich, with creme filling 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, oatmeal sandwich, with creme filling vs Canned Kidney Beans:

• Cookies, oatmeal sandwich, with creme filling have 1.6 times more Iron, 1.3 times more Magnesium, 4.9 times more Manganese, 7.6 times more Selenium, 1.7 times more Sodium and 1.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Calcium, 1.7 times more Potassium and 3.5 times more Water than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Canned All Types Kidney Beans have similar amounts of Copper and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, oatmeal sandwich, with creme filling have 4.7 times more Energy, 30.5 times more Fat, 37.1 times more Saturated Fat, 5.4 times more Omega 3, 66 times more Omega 6, 3.8 times more Carbohydrate and 17 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Fiber and 2 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.