Comparing Nutrients in 14 ounces Canned Kidney Beans VS Snacks, potato chips, made from dried potatoes, fat-free, made with olestra

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	8%	3%	89%

Macro Nutrients

	Canned Kidney Beans	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Energy	11.5% 333kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	3.74% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	171% 222g	130g per day for Men 19-50 years
Sugars	10% 7.34g	3.23% 2.34g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0.77% 0.56g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0g	% 0.52g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 0.95g	g per day for Men 19-50 years
Fiber	45% 17g	76.2% 29g	38g per day for Men 19-50 years
Protein	37% 20.7g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	84.3% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	76.4% 3.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35.7% 143μg	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	480% 432mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	1087% 1304μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Calcium	13.5% 135mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	72.8% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10.5% 419μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	58% 4.64mg	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	68% 1.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	51% 357mg	75% 524mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	109% 3695mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	114% 1703mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	8.37% 310g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Snacks, potato chips, made from dried potatoes, fat-free, made with olestra per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Snacks, potato chips, made from dried potatoes, fat-free, made with olestra:

• 14 ounces of Canned Kidney Beans have 3.2 times more Vitamin B2 than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While 14 oz of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 1.5 times more Vitamin B1, 8.3 times more Vitamin B3, 7 times more Vitamin B5, 7.2 times more Vitamin B6, 1.9 times more Vitamin B9, 90.7 times more Vitamin C and 80.1 times more Vitamin K than Canned All Types Kidney Beans.
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• 14 ounces of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have insufficient amounts of Vitamin B2
• Both Canned All Types Kidney Beans as well as Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Snacks, potato chips, made from dried potatoes, fat-free, made with olestra:

• 14 ounces of Canned Kidney Beans have 1.7 times more Calcium and 29.7 times more Water than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While 14 oz of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 1.8 times more Magnesium, 2.3 times more Manganese, 1.5 times more Phosphorus, 3.9 times more Potassium, 3.2 times more Selenium, 1.4 times more Sodium and 1.7 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain similar levels of Copper and Iron per 14 ounces.
• 14 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Kidney Beans have 2.7 times more Omega 3 and 3.1 times more Sugars than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While 14 oz of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 3 times more Energy, 3.9 times more Carbohydrate and 1.7 times more Fiber than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Snacks, potato chips, made from dried potatoes, fat-free, made with olestra offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Snacks, potato chips, made from dried potatoes, fat-free, made with olestra provide inadequate amounts of Omega 6 in 14 ounces.