Comparing Nutrients in 100 calories Cookies, peanut butter sandwich, regularVS California Red Kidney Beans

Weight per 100 calories

Cookies, peanut butter sandwich, regular

21g

California Red Kidney Beans

30.3g

Cookies, peanut butter sandwich, regular have 1.4 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 100 calories - Cookies, peanut butter sandwich, regular or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cookies, peanut butter sandwich, regular

39%

54%

California Red Kidney Beans

29%

70%

100 kcal ▼

Macro Nutrients

Cookies, peanut butter sandwich, regularvs California Red Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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4.55%4.4g

Fat

0.078%0.076g

4.4 gvs0.076 g

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

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3.27%1.04g

Saturated Fat

0.034%0.011g

1.04 gvs0.011 g

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

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1.4%0.022g

Omega 3

1.6%0.025g

0.022 gvs0.025 g

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

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4.54%0.77g

Omega 6

0.096%0.016g

0.77 gvs0.016 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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10.6%13.7g

Carbohydrate

14%18g

13.7 gvs18 g

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

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10.2%7.4g

Sugars

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

7.4 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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1.05%0.4g

Fiber

20%7.55g

0.4 gvs7.55 g

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

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3.3%1.84g

Protein

13%7.4g

1.84 gvs7.4 g

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

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Vitamins

Cookies, peanut butter sandwich, regularvs California Red Kidney Beans

0.023%0.21μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.21 μgvs0 μg

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

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5.67%0.068mg

Vitamin B1

13.4%0.16mg

Thiamine

0.068 mgvs0.16 mg

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

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4.23%0.055mg

Vitamin B2

5.1%0.066mg

Riboflavin

0.055 mgvs0.066 mg

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

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4.9%0.78mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

0.78 mgvs0.62 mg

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

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3.83%0.19mg

Vitamin B5

4.73%0.24mg

Pantothenic acid

0.19 mgvs0.24 mg

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

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2.24%0.029mg

Vitamin B6

9.25%0.12mg

Pyridoxine

0.029 mgvs0.12 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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3.2%12.8μg

Vitamin B9

30%119μg

Folates and Folic Acid

12.8 μgvs119 μg

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

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2%0.048μg

Vitamin B12

0%0μg

Cobalamin

0.048 μgvs0 μg

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

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0.023%0.021mg

Vitamin C

1.5%1.36mg

Ascorbic acid

0.021 mgvs1.36 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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2.6%0.39mg

Vitamin E

Tocopherols and Tocotrienols

0.39 mgvsNA mg

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

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0.68%0.82μg

Vitamin K

Phytomenadione or phylloquinone

0.82 μgvsNA μg

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

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Minerals

Cookies, peanut butter sandwich, regularvs California Red Kidney Beans

1.1%11mg

Calcium

5.9%59mg

11 mgvs59 mg

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

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5.5%0.05mg

Copper

37%0.33mg

0.05 mgvs0.33 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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6.8%0.54mg

Iron

35.4%2.83mg

0.54 mgvs2.83 mg

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

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2.44%10.3mg

Magnesium

11.5%48.5mg

10.3 mgvs48.5 mg

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

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8.3%0.19mg

Manganese

13%0.3mg

0.19 mgvs0.3 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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5.6%39.3mg

Phosphorus

17.5%123mg

39.3 mgvs123 mg

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

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1.2%40mg

Potassium

13.3%452mg

40 mgvs452 mg

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

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2.93%1.6μg

Selenium

1.76%0.97μg

1.6 μgvs0.97 μg

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

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5.13%77mg

Sodium

0.22%3.33mg

77 mgvs3.33 mg

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

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2%0.22mg

Zinc

7.02%0.77mg

0.22 mgvs0.77 mg

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

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0.016%0.59g

Water

0.096%3.56g

0.59 gvs3.56 g

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

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Lets compare vitamin content per 100 calories of Cookies, peanut butter sandwich, regular vs California Red Kidney Beans:

Cookies, peanut butter sandwich, regular have 1.3 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.4 times more Vitamin B1, 4.1 times more Vitamin B6, 9.4 times more Vitamin B9 and 65.2 times more Vitamin C than Cookies, peanut butter sandwich, regular.
Both Cookies, peanut butter sandwich, regular and Raw California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B5 per 100 kcal.
Both Cookies, peanut butter sandwich, regular as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cookies, peanut butter sandwich, regular vs California Red Kidney Beans:

Cookies, peanut butter sandwich, regular have 1.7 times more Selenium and 23.1 times more Sodium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 5.3 times more Calcium, 6.7 times more Copper, 5.2 times more Iron, 4.7 times more Magnesium, 1.6 times more Manganese, 3.1 times more Phosphorus, 11.2 times more Potassium and 3.5 times more Zinc than Cookies, peanut butter sandwich, regular.

Comparison of macro-nutrients per 100 calories:

Cookies, peanut butter sandwich, regular have 58.3 times more Fat, 95.8 times more Saturated Fat and 47.2 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.3 times more Carbohydrate, 19 times more Fiber and 4 times more Protein than Cookies, peanut butter sandwich, regular.
Both Cookies, peanut butter sandwich, regular and Raw California Red Kidney Beans have similar amounts of Energy and Omega 3 per 100 kcal.
Both Cookies, peanut butter sandwich, regular as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cookies, peanut butter sandwich, regularVS Cookies, shortbread, commercially prepared, plainCalifornia Red Kidney BeansVS Cookies, shortbread, commercially prepared, plainCookies, peanut butter sandwich, regularVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Cookies, peanut butter sandwich, regularVS California Red Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Cookies, peanut butter sandwich, regular or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: