Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Snacks, vegetable chips, made from garden vegetables

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%

Macro Nutrients

	Boiled Kidney Beans	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Energy	17.4% 504kcal	64.7% 1877kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	22% 7g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	528% 8.44g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	104% 17.8g	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	184% 240g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	22% 16g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	67% 25.4g	49% 18.7g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	68.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	37.6% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	166% 2.16mg	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	16% 63.5μg	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	21.6% 19.4mg	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	128% 19.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Calcium	14% 139mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	102% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	47.5% 1.1mg	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	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	98% 3326mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	109% 1635mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	18% 2mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.68% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Snacks, vegetable chips, made from garden vegetables:

• Boiled All Types Kidney Beans have 1.2 times more Vitamin B1 and 8.1 times more Vitamin B9 than Snacks, vegetable chips, made from garden vegetables.
• While Snacks, vegetable chips, made from garden vegetables contain more Vitamin A, 4.8 times more Vitamin B3, 2.2 times more Vitamin B5, 4.5 times more Vitamin B6, 4.1 times more Vitamin C, 161.3 times more Vitamin E and 2.1 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, vegetable chips, made from garden vegetables have similar amounts of Vitamin B2 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Snacks, vegetable chips, made from garden vegetables:

• Boiled All Types Kidney Beans have 1.4 times more Iron, 1.6 times more Manganese, 2 times more Zinc and 10.6 times more Water than Snacks, vegetable chips, made from garden vegetables.
• While Snacks, vegetable chips, made from garden vegetables contain 1.5 times more Calcium, 1.3 times more Magnesium, 2.1 times more Potassium and 412 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, vegetable chips, made from garden vegetables have similar amounts of Copper, Phosphorus and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 1.4 times more Fiber and 1.6 times more Protein than Snacks, vegetable chips, made from garden vegetables.
• While Snacks, vegetable chips, made from garden vegetables contain 3.7 times more Energy, 46.6 times more Fat, 24.1 times more Saturated Fat, 12.5 times more Omega 3, 41.4 times more Omega 6, 2.7 times more Carbohydrate and 12.6 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.