Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Snacks, tortilla chips, plain, white corn, salted

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%

Macro Nutrients

	Boiled Kidney Beans	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Energy	17.4% 504kcal	64.6% 1873kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	84.6% 82g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	35% 11g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	57.3% 0.92g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	246% 41.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	207% 269g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	4.27% 3.1g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.1g	g per day for Men 19-50 years
Fiber	67% 25.4g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	20.8% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	54.6% 0.71mg	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	129% 516μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	59.5% 1.43μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0% 0mg	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	0.79% 0.12mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	69% 83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Calcium	14% 139mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	42.8% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.15% 206μg	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	110% 8.8mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	67% 1.54mg	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	78.2% 548mg	128% 893mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	86.8% 1302mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	49.8% 5.48mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.28% 10.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Snacks, tortilla chips, plain, white corn, salted:

• Boiled All Types Kidney Beans have 10.8 times more Vitamin B9 and more Vitamin C than Snacks, tortilla chips, plain, white corn, salted.
• While Snacks, tortilla chips, plain, white corn, salted contain 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin B12, 117.7 times more Vitamin E and 2.5 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, tortilla chips, plain, white corn, salted have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Snacks, tortilla chips, plain, white corn, salted have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Snacks, tortilla chips, plain, white corn, salted:

• Boiled All Types Kidney Beans have 2.2 times more Copper, 1.5 times more Iron, 2.2 times more Potassium and 25.4 times more Water than Snacks, tortilla chips, plain, white corn, salted.
• While Snacks, tortilla chips, plain, white corn, salted contain 3 times more Calcium, 2 times more Magnesium, 1.6 times more Phosphorus, 4 times more Selenium, 328 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, tortilla chips, plain, white corn, salted have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 1.2 times more Protein than Snacks, tortilla chips, plain, white corn, salted.
• While Snacks, tortilla chips, plain, white corn, salted contain 3.7 times more Energy, 41.4 times more Fat, 38.5 times more Saturated Fat, 1.4 times more Omega 3, 97.4 times more Omega 6, 3 times more Carbohydrate and 2.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, tortilla chips, plain, white corn, salted have similar amounts of Fiber per 14 oz.
• Both Boiled All Types Kidney Beans as well as Snacks, tortilla chips, plain, white corn, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.