Comparing Nutrients in 100 grams Cookies, oatmeal, with raisins VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cookies, oatmeal, with raisins	Canned Kidney Beans	Recommended Dietary Allowance
Energy	15.2% 441kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	16.2% 15.8g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	17% 5.44g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	31.4% 5.33g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	11% 14.5g	130g per day for Men 19-50 years
Sugars	45.7% 33g	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	11.5% 8.34g	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	% 5.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 18g	% 1.85g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	10.5% 5.86g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	5.7% 0.074mg	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	8.75% 35μg	9% 36μg	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	1.33% 1.2mg	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, oatmeal, with raisins	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.8% 28mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	15% 0.14mg	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	28.8% 2.3mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	7.3% 0.17mg	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	16.3% 114mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	0.22% 8g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, oatmeal, with raisins vs Canned Kidney Beans:

• Cookies, oatmeal, with raisins have 2.4 times more Vitamin B1, 4.2 times more Vitamin B2, 5 times more Vitamin B3 and 2.9 times more Vitamin B5 than Canned All Types Kidney Beans.
• Both Cookies, oatmeal, with raisins and Canned All Types Kidney Beans have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.

Comparing minerals per 100 grams for Cookies, oatmeal, with raisins vs Canned Kidney Beans:

• Cookies, oatmeal, with raisins have 2 times more Iron, 1.3 times more Magnesium, 4.8 times more Manganese, 1.3 times more Phosphorus, 6.6 times more Selenium and 1.4 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 9.8 times more Water than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Canned All Types Kidney Beans have similar amounts of Calcium, Copper, Potassium and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookies, oatmeal, with raisins have 5.3 times more Energy, 26.3 times more Fat, 38.6 times more Saturated Fat, 9.1 times more Omega 3, 50.3 times more Omega 6, 4.8 times more Carbohydrate, 17.9 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Fiber than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Canned All Types Kidney Beans have similar amounts of Protein per 100 g.
• Both Cookies, oatmeal, with raisins as well as Canned All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 100 g.