Comparing Nutrients in 100 grams Cookies, graham crackers, chocolate-coatedVS Canned Kidney Beans

Macros Ratio

Protein Fat Carbs

Cookies, graham crackers, chocolate-coated

45%

52%

Canned Kidney Beans

25%

69%

100 g ▼

Macro Nutrients

Cookies, graham crackers, chocolate-coatedvs Canned Kidney Beans

17.2%500kcal

Energy

2.9%84kcal

500 kcalvs84 kcal

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

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26.6%26g

Fat

0.62%0.6g

26 gvs0.6 g

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

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53.8%17g

Saturated Fat

0.44%0.14g

17 gvs0.14 g

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

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3.3%0.053g

Omega 3

5.13%0.082g

0.053 gvs0.082 g

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

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26.5%4.5g

Omega 6

0.62%0.11g

4.5 gvs0.11 g

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

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0.34%1mg

Cholesterol

0%0mg

1 mgvs0 mg

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

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51.4%66.8g

Carbohydrate

11%14.5g

66.8 gvs14.5 g

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

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51.4%37.3g

Sugars

2.55%1.85g

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

37.3 gvs1.85 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

%1.85g

NA gvs1.85 g

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

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5.8%2.2g

Fiber

11.3%4.3g

2.2 gvs4.3 g

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

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7.14%4g

Protein

9.32%5.2g

4 gvs5.2 g

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

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Vitamins

Cookies, graham crackers, chocolate-coatedvs Canned Kidney Beans

0.22%2μg

Vitamin A

RAE, retinol activity equivalents

2 μgvsNA μg

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

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22.5%0.27mg

Vitamin B1

9.67%0.12mg

Thiamine

0.27 mgvs0.12 mg

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

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11.5%0.15mg

Vitamin B2

3.92%0.051mg

Riboflavin

0.15 mgvs0.051 mg

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

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10.6%1.7mg

Vitamin B3

2.57%0.41mg

Niacin, nicotinic acid, niacinamide

1.7 mgvs0.41 mg

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

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7.54%0.38mg

Vitamin B5

2.76%0.14mg

Pantothenic acid

0.38 mgvs0.14 mg

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

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4.92%0.064mg

Vitamin B6

5.7%0.074mg

Pyridoxine

0.064 mgvs0.074 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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12.5%50μg

Vitamin B9

9%36μg

Folates and Folic Acid

50 μgvs36 μg

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

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4.17%0.1μg

Vitamin B12

0%0μg

Cobalamin

0.1 μgvs0 μg

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

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0.11%0.1mg

Vitamin C

1.33%1.2mg

Ascorbic acid

0.1 mgvs1.2 mg

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

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0.17%1IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

1 IUvs0 IU

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

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6.6%0.99mg

Vitamin E

0.13%0.02mg

Tocopherols and Tocotrienols

0.99 mgvs0.02 mg

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

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5.33%6.4μg

Vitamin K

3.4%4.1μg

Phytomenadione or phylloquinone

6.4 μgvs4.1 μg

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

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Minerals

Cookies, graham crackers, chocolate-coatedvs Canned Kidney Beans

4.6%46mg

Calcium

3.4%34mg

46 mgvs34 mg

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

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21.6%0.19mg

Copper

15%0.14mg

0.19 mgvs0.14 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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25%2mg

Iron

14.6%1.17mg

2 mgvs1.17 mg

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

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3.8%16mg

Magnesium

6.43%27mg

16 mgvs27 mg

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

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20%0.46mg

Manganese

7.3%0.17mg

0.46 mgvs0.17 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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12.4%87mg

Phosphorus

13%90mg

87 mgvs90 mg

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

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7.85%267mg

Potassium

6.97%237mg

267 mgvs237 mg

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

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20%11μg

Selenium

1.64%0.9μg

11 μgvs0.9 μg

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

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17.7%265mg

Sodium

19.7%296mg

265 mgvs296 mg

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

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1.8%0.2mg

Zinc

4.2%0.46mg

0.2 mgvs0.46 mg

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

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0.054%2g

Water

2.1%78g

2 gvs78 g

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

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Lets compare vitamin content per 100 grams of Cookies, graham crackers, chocolate-coated vs Canned Kidney Beans:

Cookies, graham crackers, chocolate-coated have 2.3 times more Vitamin B1, 2.9 times more Vitamin B2, 4.1 times more Vitamin B3, 2.7 times more Vitamin B5, 1.4 times more Vitamin B9, more Vitamin B12, 49.5 times more Vitamin E and 1.6 times more Vitamin K than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 12 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
Both Cookies, graham crackers, chocolate-coated and Canned All Types Kidney Beans have similar amounts of Vitamin B6 per 100 g.
Both Cookies, graham crackers, chocolate-coated as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Cookies, graham crackers, chocolate-coated vs Canned Kidney Beans:

Cookies, graham crackers, chocolate-coated have 1.4 times more Calcium, 1.4 times more Copper, 1.7 times more Iron, 2.8 times more Manganese and 12.3 times more Selenium than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.7 times more Magnesium, 2.3 times more Zinc and 39 times more Water than Cookies, graham crackers, chocolate-coated.
Both Cookies, graham crackers, chocolate-coated and Canned All Types Kidney Beans have similar amounts of Phosphorus, Potassium and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

Cookies, graham crackers, chocolate-coated have 6 times more Energy, 43 times more Fat, 122 times more Saturated Fat, 42.5 times more Omega 6, 4.6 times more Carbohydrate and 20.2 times more Sugars than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.5 times more Omega 3, 2 times more Fiber and 1.3 times more Protein than Cookies, graham crackers, chocolate-coated.
Both Cookies, graham crackers, chocolate-coated as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Cookies, graham crackers, chocolate-coatedVS Cookies, molassesCanned Kidney BeansVS Cookies, molassesCookies, graham crackers, chocolate-coatedVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 grams Cookies, graham crackers, chocolate-coatedVS Canned Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: