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

Weight per 300 calories

Cookie, chocolate, with icing or coating

59.2g

Boiled Kidney Beans

236g

Cookie, chocolate, with icing or coating has 4 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

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

Macros Ratio

Protein Fat Carbs

Cookie, chocolate, with icing or coating

43%

53%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Cookie, chocolate, with icing or coatingvs Boiled 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

1.2%1.2g

14.3 gvs1.2 g

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

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30.5%9.76g

Saturated Fat

0.54%0.17g

9.76 gvs0.17 g

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

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7.88%0.13g

Omega 3

25%0.4g

0.13 gvs0.4 g

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

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11.8%2g

Omega 6

1.5%0.26g

2 gvs0.26 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

41.4%54g

40 gvs54 g

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

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26%19g

Sugars

1.04%0.76g

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

19 gvs0.76 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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3.6%1.36g

Fiber

39.8%15g

1.36 gvs15 g

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

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4.75%2.66g

Protein

36.6%20.5g

2.66 gvs20.5 g

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

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Vitamins

Cookie, chocolate, with icing or coatingvs Boiled Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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14.3%0.17mg

Vitamin B1

31.5%0.38mg

Thiamine

0.17 mgvs0.38 mg

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

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8.65%0.11mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.11 mgvs0.14 mg

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

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9.25%1.48mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

1.48 mgvs1.37 mg

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

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Vitamin B5

10.4%0.52mg

Pantothenic acid

NA mgvs0.52 mg

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

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1.05%0.014mg

Vitamin B6

22%0.28mg

Pyridoxine

0.014 mgvs0.28 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

76.8%307μg

Folates and Folic Acid

34.3 μgvs307 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

3.15%2.83mg

Ascorbic acid

0 mgvs2.83 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

0.47%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

16.5%20μg

Phytomenadione or phylloquinone

4.1 μgvs20 μg

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

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Minerals

Cookie, chocolate, with icing or coatingvs Boiled Kidney Beans

0.89%8.88mg

Calcium

8.27%82.7mg

8.88 mgvs82.7 mg

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

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17.6%0.16mg

Copper

56.7%0.51mg

0.16 mgvs0.51 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

65.6%5.24mg

1.78 mgvs5.24 mg

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

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3.52%14.8mg

Magnesium

23.6%99mg

14.8 mgvs99 mg

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

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Manganese

44%1mg

NA mgvs1 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

46.6%326mg

44.4 mgvs326 mg

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

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1.65%56.2mg

Potassium

28%957mg

56.2 mgvs957 mg

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

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12.7%7μg

Selenium

4.72%2.6μg

7 μgvs2.6 μg

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

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15%225mg

Sodium

0.16%2.36mg

225 mgvs2.36 mg

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

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1.6%0.18mg

Zinc

21.5%2.36mg

0.18 mgvs2.36 mg

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

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0.032%1.2g

Water

4.27%158g

1.2 gvs158 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 Boiled Kidney Beans:

Cookie, chocolate, with icing or coating has 23.3 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B1, 20.8 times more Vitamin B6, 8.9 times more Vitamin B9, more Vitamin C and 4.9 times more Vitamin K than Cookie, chocolate, with icing or coating.
Both Cookie, chocolate, with icing or coating and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
Both Cookie, chocolate, with icing or coating as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

Cookie, chocolate, with icing or coating has 2.7 times more Selenium and 95.2 times more Sodium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 9.3 times more Calcium, 3.2 times more Copper, 3 times more Iron, 6.7 times more Magnesium, 7.3 times more Phosphorus, 17 times more Potassium, 13.3 times more Zinc and 133.6 times more Water than Cookie, chocolate, with icing or coating.

Comparison of macro-nutrients per 300 calories:

Cookie, chocolate, with icing or coating has 12.1 times more Fat, 56.6 times more Saturated Fat, 7.9 times more Omega 6 and 25 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.2 times more Omega 3, 1.3 times more Carbohydrate, 11.1 times more Fiber and 7.7 times more Protein than Cookie, chocolate, with icing or coating.
Both Cookie, chocolate, with icing or coating and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Cookie, chocolate, with icing or coating as well as Boiled 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 wheatBoiled Kidney BeansVS Tortillas, ready-to-bake or -fry, whole wheatCookie, chocolate, with icing or coatingVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: