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Comparing Nutrients in 300 calories Cookies, coconut macaroonVS Boiled Kidney Beans

Weight per 300 calories

Cookies, coconut macaroon
65.2g
Boiled Kidney Beans
236g

Cookies, coconut macaroon have 3.6 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 - Cookies, coconut macaroon or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cookies, coconut macaroon
3%
44%
53%
Boiled Kidney Beans
27%
3%
70%
300 kcal ▼

Macro Nutrients

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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15%14.7g
Fat
1.2%1.2g
14.7 gvs1.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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41%13g
Saturated Fat
0.54%0.17g
13 gvs0.17 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.96%0.031g
Omega 3
25%0.4g
0.031 gvs0.4 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.92%0.5g
Omega 6
1.5%0.26g
0.5 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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30.7%40g
Carbohydrate
41.4%54g
40 gvs54 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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40.6%29.5g
Sugars
1.04%0.76g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
29.5 gvs0.76 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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8.75%3.33g
Fiber
39.8%15g
3.33 gvs15 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.5%1.97g
Protein
36.6%20.5g
1.97 gvs20.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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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1.1%0.013mg
Vitamin B1
31.5%0.38mg
Thiamine
0.013 mgvs0.38 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3%0.039mg
Vitamin B2
10.5%0.14mg
Riboflavin
0.039 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.9%0.14mg
Vitamin B3
8.53%1.37mg
Niacin, nicotinic acid, niacinamide
0.14 mgvs1.37 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
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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4.8%0.063mg
Vitamin B6
22%0.28mg
Pyridoxine
0.063 mgvs0.28 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.49%1.96μg
Vitamin B9
76.8%307μg
Folates and Folic Acid
1.96 μgvs307 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 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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0.83%0.12mg
Vitamin E
0.47%0.071mg
Tocopherols and Tocotrienols
0.12 mgvs0.071 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.6%0.72μg
Vitamin K
16.5%20μg
Phytomenadione or phylloquinone
0.72 μgvs20 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.33%3.26mg
Calcium
8.27%82.7mg
3.26 mgvs82.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.5%0.18mg
Copper
56.7%0.51mg
0.18 mgvs0.51 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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6.7%0.53mg
Iron
65.6%5.24mg
0.53 mgvs5.24 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.5%19mg
Magnesium
23.6%99mg
19 mgvs99 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
44%1mg
NA mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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%44.3mg
Phosphorus
46.6%326mg
44.3 mgvs326 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.36%80.2mg
Potassium
28%957mg
80.2 mgvs957 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.06%4.43μg
Selenium
4.72%2.6μg
4.43 μgvs2.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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10.5%157mg
Sodium
0.16%2.36mg
157 mgvs2.36 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.33%0.48mg
Zinc
21.5%2.36mg
0.48 mgvs2.36 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.2%7.5g
Water
4.27%158g
7.5 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 Cookies, coconut macaroon vs Boiled Kidney Beans:
Comparing minerals per 300 calories for Cookies, coconut macaroon vs Boiled Kidney Beans:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: