Comparing Nutrients in 500 calories Cookies, sugar wafer, chocolate-coveredVS California Red Kidney Beans

Weight per 500 calories

Cookies, sugar wafer, chocolate-covered

95g

California Red Kidney Beans

152g

Cookies, sugar wafer, chocolate-covered have 1.6 times more energy per 100g than California Red Kidney Beans. It has very high energy density when compared to other foods. Raw California Red Kidney Beans having high energy density.

Which food has more nutrients per 500 calories - Cookies, sugar wafer, chocolate-covered or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafer, chocolate-covered

47%

50%

California Red Kidney Beans

29%

70%

500 kcal ▼

Macro Nutrients

Cookies, sugar wafer, chocolate-coveredvs California Red Kidney Beans

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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27%26.2g

Fat

0.39%0.38g

26.2 gvs0.38 g

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

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51.2%16.4g

Saturated Fat

0.17%0.055g

16.4 gvs0.055 g

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

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17%0.27g

Omega 3

7.95%0.13g

0.27 gvs0.13 g

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

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21.7%3.7g

Omega 6

0.48%0.082g

3.7 gvs0.082 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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48.3%62.7g

Carbohydrate

69.7%91g

62.7 gvs91 g

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

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68%49g

Sugars

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

49 gvsNA 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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8.5%3.23g

Fiber

99%37.7g

3.23 gvs37.7 g

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

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5.86%3.28g

Protein

66%37g

3.28 gvs37 g

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

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Vitamins

Cookies, sugar wafer, chocolate-coveredvs California Red Kidney Beans

0.11%0.95μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.95 μgvs0 μg

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

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7.45%0.089mg

Vitamin B1

66.8%0.8mg

Thiamine

0.089 mgvs0.8 mg

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

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15.7%0.2mg

Vitamin B2

25.5%0.33mg

Riboflavin

0.2 mgvs0.33 mg

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

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3.8%0.61mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

0.61 mgvs3.12 mg

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

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Vitamin B5

23.6%1.2mg

Pantothenic acid

NA mgvs1.2 mg

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

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3.5%0.046mg

Vitamin B6

46.3%0.6mg

Pyridoxine

0.046 mgvs0.6 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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3.56%14.3μg

Vitamin B9

149%597μg

Folates and Folic Acid

14.3 μgvs597 μg

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

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5.94%0.14μg

Vitamin B12

0%0μg

Cobalamin

0.14 μgvs0 μg

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

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0%0mg

Vitamin C

7.58%6.8mg

Ascorbic acid

0 mgvs6.8 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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13.7%2.05mg

Vitamin E

Tocopherols and Tocotrienols

2.05 mgvsNA mg

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

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5.47%6.56μg

Vitamin K

Phytomenadione or phylloquinone

6.56 μgvsNA μg

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

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Minerals

Cookies, sugar wafer, chocolate-coveredvs California Red Kidney Beans

0%0mg

Calcium

29.5%295mg

0 mgvs295 mg

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

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28%0.25mg

Copper

185%1.67mg

0.25 mgvs1.67 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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14.7%1.18mg

Iron

177%14mg

1.18 mgvs14 mg

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

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10%42.8mg

Magnesium

57.7%242mg

42.8 mgvs242 mg

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

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Manganese

66%1.5mg

NA mgvs1.5 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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16%111mg

Phosphorus

87.7%614mg

111 mgvs614 mg

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

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8.7%296mg

Potassium

66.4%2258mg

296 mgvs2258 mg

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

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9.33%5.13μg

Selenium

8.8%4.85μg

5.13 μgvs4.85 μg

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

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8.75%131mg

Sodium

1.1%16.7mg

131 mgvs16.7 mg

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

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5.27%0.58mg

Zinc

35%3.86mg

0.58 mgvs3.86 mg

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

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0.044%1.64g

Water

0.48%18g

1.64 gvs18 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 Cookies, sugar wafer, chocolate-covered vs California Red Kidney Beans:

Cookies, sugar wafer, chocolate-covered have more Vitamin B12 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 9 times more Vitamin B1, 1.6 times more Vitamin B2, 5.1 times more Vitamin B3, 13.2 times more Vitamin B6, 41.9 times more Vitamin B9 and more Vitamin C than Cookies, sugar wafer, chocolate-covered.
Both Cookies, sugar wafer, chocolate-covered as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, sugar wafer, chocolate-covered vs California Red Kidney Beans:

Cookies, sugar wafer, chocolate-covered have 7.9 times more Sodium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain more Calcium, 6.6 times more Copper, 12 times more Iron, 5.7 times more Magnesium, 5.5 times more Phosphorus, 7.6 times more Potassium and 6.7 times more Zinc than Cookies, sugar wafer, chocolate-covered.
Both Cookies, sugar wafer, chocolate-covered and Raw California Red Kidney Beans have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cookies, sugar wafer, chocolate-covered have 69.2 times more Fat, 300.5 times more Saturated Fat, 2.2 times more Omega 3 and 45.1 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.4 times more Carbohydrate, 11.7 times more Fiber and 11.3 times more Protein than Cookies, sugar wafer, chocolate-covered.
Both Cookies, sugar wafer, chocolate-covered and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
Both Cookies, sugar wafer, chocolate-covered as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cookies, sugar wafer, chocolate-coveredVS Rolls, hamburger or hot dog, wheat/cracked wheatCalifornia Red Kidney BeansVS Rolls, hamburger or hot dog, wheat/cracked wheatCookies, sugar wafer, chocolate-coveredVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Cookies, sugar wafer, chocolate-coveredVS California Red Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Cookies, sugar wafer, chocolate-covered or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: