Comparing Nutrients in 100 grams Cookies, gluten-free, chocolate wafer VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	18.7% 541kcal	2.8% 81kcal	2900kcal per day for Men 19-50 years
Fat	31.4% 30.4g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	48% 15.3g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	7.75% 0.12g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.13g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	11.4% 15g	130g per day for Men 19-50 years
Sugars	56.5% 41g	2.55% 1.85g	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% 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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 37g	% 1.85g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	7.25% 4.06g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.15% 0.08mg	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	NA	5.75% 23μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.89% 0.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	11% 109mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	28.8% 0.26mg	16.3% 0.15mg	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% 3.67mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	12.7% 0.29mg	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	20.6% 144mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	NA	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	8.13% 122mg	17% 256mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	0.037% 1.37g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Canned Red Kidney Beans with Liquids per 100 g

Compare the macro and micronutrient content in 100 g of Cookies, gluten-free, chocolate wafer versus 100 g of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cookies, gluten-free, chocolate wafer vs Canned Red Kidney Beans with Liquids:

• 100 grams of Cookies, gluten-free, chocolate wafer have 3.3 times more Vitamin B5 than Canned Red Kidney Beans with Liquids.

Comparing minerals per 100 grams for Cookies, gluten-free, chocolate wafer vs Canned Red Kidney Beans with Liquids:

• 100 grams of Cookies, gluten-free, chocolate wafer have 3.8 times more Calcium, 1.8 times more Copper, 2.9 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 100 g of Canned Red Kidney Beans Solids and Liquids contain 2.1 times more Sodium and 56.9 times more Water than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cookies, gluten-free, chocolate wafer have 6.7 times more Energy, 84.5 times more Fat, 122.4 times more Saturated Fat, 2.4 times more Omega 3, 25.7 times more Omega 6, 4.2 times more Carbohydrate and 22.2 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 100 g of Canned Red Kidney Beans Solids and Liquids contain 2.7 times more Fiber and 1.3 times more Protein than Cookies, gluten-free, chocolate wafer.
• 100 grams of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6