Comparing Nutrients in 500 calories California Red Kidney BeansVS Cookies, shortbread, reduced fat

Weight per 500 calories

California Red Kidney Beans

152g

Cookies, shortbread, reduced fat

111g

Cookies, shortbread, reduced fat have 1.4 times more energy per unit of mass than Raw California Red Kidney Beans, which is very high in comparison to other foods. California Red Kidney Beans having high energy density.

Which food has more nutrients per 500 calories - California Red Kidney Beans or Cookies, shortbread, reduced fat?

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Cookies, shortbread, reduced fat

28%

67%

500 kcal ▼

Macro Nutrients

California Red Kidney Beansvs Cookies, shortbread, reduced fat

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.39%0.38g

Fat

16%15.5g

0.38 gvs15.5 g

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

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0.17%0.055g

Saturated Fat

16.3%5.2g

0.055 gvs5.2 g

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

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7.95%0.13g

Omega 3

11.6%0.19g

0.13 gvs0.19 g

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

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0.48%0.082g

Omega 6

34.6%5.9g

0.082 gvs5.9 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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69.7%91g

Carbohydrate

65%84.2g

91 gvs84.2 g

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

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Sugars

33%24g

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

NA gvs24 g

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

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Fructose

0.46%0.33g

≤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 gvs0.33 g

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

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Glucose

%0.4g

NA gvs0.4 g

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

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Sucrose

%23.3g

NA gvs23.3 g

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

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99%37.7g

Fiber

3.8%1.44g

37.7 gvs1.44 g

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

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66%37g

Protein

10.6%5.95g

37 gvs5.95 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

California Red Kidney Beansvs Cookies, shortbread, reduced fat

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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66.8%0.8mg

Vitamin B1

32.6%0.39mg

Thiamine

0.8 mgvs0.39 mg

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

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25.5%0.33mg

Vitamin B2

26.8%0.35mg

Riboflavin

0.33 mgvs0.35 mg

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

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19.5%3.12mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs3.63 mg

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

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23.6%1.2mg

Vitamin B5

7.1%0.36mg

Pantothenic acid

1.2 mgvs0.36 mg

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

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46.3%0.6mg

Vitamin B6

6.05%0.079mg

Pyridoxine

0.6 mgvs0.079 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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149%597μg

Vitamin B9

22.5%90μg

Folates and Folic Acid

597 μgvs90 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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7.58%6.8mg

Vitamin C

0%0mg

Ascorbic acid

6.8 mgvs0 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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Vitamin E

18%2.7mg

Tocopherols and Tocotrienols

NA mgvs2.7 mg

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

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Vitamin K

3.23%3.9μg

Phytomenadione or phylloquinone

NA μgvs3.9 μg

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

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Minerals

California Red Kidney Beansvs Cookies, shortbread, reduced fat

29.5%295mg

Calcium

1.44%14.4mg

295 mgvs14.4 mg

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

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185%1.67mg

Copper

11%0.1mg

1.67 mgvs0.1 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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177%14mg

Iron

41.3%3.3mg

14 mgvs3.3 mg

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

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57.7%242mg

Magnesium

3.7%15.5mg

242 mgvs15.5 mg

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

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66%1.5mg

Manganese

19%0.44mg

1.5 mgvs0.44 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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87.7%614mg

Phosphorus

10.5%73mg

614 mgvs73 mg

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

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66.4%2258mg

Potassium

2.87%98mg

2258 mgvs98 mg

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

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8.8%4.85μg

Selenium

12.5%6.87μg

4.85 μgvs6.87 μg

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

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1.1%16.7mg

Sodium

42.2%633mg

16.7 mgvs633 mg

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

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35%3.86mg

Zinc

4.94%0.54mg

3.86 mgvs0.54 mg

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

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0.48%18g

Water

0.11%4g

18 gvs4 g

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

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Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Cookies, shortbread, reduced fat:

Raw California Red Kidney Beans have 2 times more Vitamin B1, 3.3 times more Vitamin B5, 7.6 times more Vitamin B6, 6.6 times more Vitamin B9 and more Vitamin C than Cookies, shortbread, reduced fat.
Both Raw California Red Kidney Beans and Cookies, shortbread, reduced fat have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
Both Raw California Red Kidney Beans as well as Cookies, shortbread, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for California Red Kidney Beans vs Cookies, shortbread, reduced fat:

Raw California Red Kidney Beans have 20.5 times more Calcium, 16.7 times more Copper, 4.3 times more Iron, 15.6 times more Magnesium, 3.5 times more Manganese, 8.4 times more Phosphorus, 23.1 times more Potassium and 7.1 times more Zinc than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 1.4 times more Selenium and 38 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 500 calories:

Raw California Red Kidney Beans have 26.2 times more Fiber and 6.2 times more Protein than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 41 times more Fat, 95.4 times more Saturated Fat, 1.5 times more Omega 3 and 71.9 times more Omega 6 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Cookies, shortbread, reduced fat have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw California Red Kidney Beans as well as Cookies, shortbread, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

California Red Kidney BeansVS Boiled California Red Kidney BeansCookies, shortbread, reduced fatVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Cookies, sugar wafer, chocolate-coveredCookies, shortbread, reduced fatVS Cookies, sugar wafer, chocolate-covered

Compare Foods

Comparing Nutrients in 500 calories California Red Kidney BeansVS Cookies, shortbread, reduced fat

Weight per 500 calories

Which food has more nutrients per 500 calories - California Red Kidney Beans or Cookies, shortbread, reduced fat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: