Comparing Nutrients in 14 ounces California Red Kidney Beans VS Snacks, plantain chips, salted

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	California Red Kidney Beans	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	45% 1310kcal	72.7% 2108kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	121% 117g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	103% 33g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	271% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	195% 253g	130g per day for Men 19-50 years
Sugars	NA	5.04% 3.65g	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	% 3.65g	g per day for Men 19-50 years
Fiber	260% 99g	36.6% 14g	38g per day for Men 19-50 years
Protein	173% 97g	16% 9.05g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	87.3% 4.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	140% 1.83mg	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	391% 1564μg	34.7% 139μg	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	20% 18mg	142% 127mg	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	NA	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	77.4% 774mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	87.3% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	464% 37mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	67% 282mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	47.6% 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	230% 1607mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	92% 3120mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	53.4% 802mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.22% 8.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Snacks, plantain chips, salted:

• Raw California Red Kidney Beans have 8.1 times more Vitamin B1, 5.5 times more Vitamin B2, 2.6 times more Vitamin B3 and 11.3 times more Vitamin B9 than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain more Vitamin A, 1.4 times more Vitamin B5 and 7.1 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Snacks, plantain chips, salted have similar amounts of Vitamin B6 per 14 oz.
• Both Raw California Red Kidney Beans as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Snacks, plantain chips, salted:

• Raw California Red Kidney Beans have 21.7 times more Calcium, 5.6 times more Copper, 9.6 times more Iron, 2.3 times more Magnesium, 3.6 times more Manganese, 5.2 times more Phosphorus, 1.9 times more Potassium, 8 times more Selenium and 6.9 times more Zinc than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 18.4 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 7.1 times more Fiber and 10.7 times more Protein than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 1.6 times more Energy, 118.4 times more Fat, 231.6 times more Saturated Fat and 215.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Snacks, plantain chips, salted have similar amounts of Omega 3 and Carbohydrate per 14 oz.
• Both Raw California Red Kidney Beans as well as Snacks, plantain chips, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.