Comparing Nutrients in 300 calories Cookie, chocolate, with icing or coatingVS Canned Kidney Beans

Weight per 300 calories

Cookie, chocolate, with icing or coating

59.2g

Canned Kidney Beans

357g

Cookie, chocolate, with icing or coating has 6 times more energy per 100g than Canned Kidney Beans. It has very high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Cookie, chocolate, with icing or coating or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cookie, chocolate, with icing or coating

43%

53%

Canned Kidney Beans

25%

69%

300 kcal ▼

Macro Nutrients

Cookie, chocolate, with icing or coatingvs Canned Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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14.8%14.3g

Fat

2.2%2.14g

14.3 gvs2.14 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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30.5%9.76g

Saturated Fat

1.57%0.5g

9.76 gvs0.5 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.88%0.13g

Omega 3

18.3%0.29g

0.13 gvs0.29 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11.8%2g

Omega 6

2.23%0.38g

2 gvs0.38 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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31%40g

Carbohydrate

40%51.8g

40 gvs51.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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26%19g

Sugars

9.1%6.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

19 gvs6.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%6.6g

NA gvs6.6 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.6%1.36g

Fiber

40.4%15.4g

1.36 gvs15.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.75%2.66g

Protein

33.3%18.6g

2.66 gvs18.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cookie, chocolate, with icing or coatingvs Canned Kidney Beans

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14.3%0.17mg

Vitamin B1

34.5%0.41mg

Thiamine

0.17 mgvs0.41 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.65%0.11mg

Vitamin B2

14%0.18mg

Riboflavin

0.11 mgvs0.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.25%1.48mg

Vitamin B3

9.17%1.47mg

Niacin, nicotinic acid, niacinamide

1.48 mgvs1.47 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

9.86%0.49mg

Pantothenic acid

NA mgvs0.49 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.05%0.014mg

Vitamin B6

20.3%0.26mg

Pyridoxine

0.014 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.58%34.3μg

Vitamin B9

32%129μg

Folates and Folic Acid

34.3 μgvs129 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0.49%0.012μg

Vitamin B12

0%0μg

Cobalamin

0.012 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

4.76%4.3mg

Ascorbic acid

0 mgvs4.3 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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11%1.65mg

Vitamin E

0.48%0.071mg

Tocopherols and Tocotrienols

1.65 mgvs0.071 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.4%4.1μg

Vitamin K

12.2%14.6μg

Phytomenadione or phylloquinone

4.1 μgvs14.6 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cookie, chocolate, with icing or coatingvs Canned Kidney Beans

0.89%8.88mg

Calcium

12%121mg

8.88 mgvs121 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.6%0.16mg

Copper

53.6%0.48mg

0.16 mgvs0.48 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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22%1.78mg

Iron

52.2%4.18mg

1.78 mgvs4.18 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.52%14.8mg

Magnesium

23%96mg

14.8 mgvs96 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

26%0.6mg

NA mgvs0.6 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.34%44.4mg

Phosphorus

46%321mg

44.4 mgvs321 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.65%56.2mg

Potassium

25%846mg

56.2 mgvs846 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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12.7%7μg

Selenium

5.84%3.2μg

7 μgvs3.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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15%225mg

Sodium

70.5%1057mg

225 mgvs1057 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.6%0.18mg

Zinc

15%1.64mg

0.18 mgvs1.64 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.032%1.2g

Water

7.53%279g

1.2 gvs279 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cookie, chocolate, with icing or coating vs Canned Kidney Beans:

Cookie, chocolate, with icing or coating has 23.1 times more Vitamin E than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.4 times more Vitamin B1, 1.6 times more Vitamin B2, 19.4 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C and 3.6 times more Vitamin K than Cookie, chocolate, with icing or coating.
Both Cookie, chocolate, with icing or coating and Canned All Types Kidney Beans have similar amounts of Vitamin B3 per 300 kcal.
Both Cookie, chocolate, with icing or coating as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookie, chocolate, with icing or coating vs Canned Kidney Beans:

Cookie, chocolate, with icing or coating has 2.2 times more Selenium than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 13.7 times more Calcium, 3.1 times more Copper, 2.4 times more Iron, 6.5 times more Magnesium, 7.2 times more Phosphorus, 15.1 times more Potassium, 4.7 times more Sodium, 9.3 times more Zinc and 235.5 times more Water than Cookie, chocolate, with icing or coating.

Comparison of macro-nutrients per 300 calories:

Cookie, chocolate, with icing or coating has 6.7 times more Fat, 19.4 times more Saturated Fat, 5.3 times more Omega 6 and 2.9 times more Sugars than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.3 times more Omega 3, 1.3 times more Carbohydrate, 11.3 times more Fiber and 7 times more Protein than Cookie, chocolate, with icing or coating.
Both Cookie, chocolate, with icing or coating and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Cookie, chocolate, with icing or coating as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cookie, chocolate, with icing or coatingVS Tortillas, ready-to-bake or -fry, whole wheatCanned Kidney BeansVS Tortillas, ready-to-bake or -fry, whole wheatCookie, chocolate, with icing or coatingVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Cookie, chocolate, with icing or coatingVS Canned Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Cookie, chocolate, with icing or coating or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: