Comparing Nutrients in 14 ounces California Red Kidney Beans VS Snacks, potato chips, made from dried potatoes (preformed), multigrain

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, potato chips, made from dried potatoes (preformed), multigrain	4%	44%	52%

Macro Nutrients

	California Red Kidney Beans	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Energy	45% 1310kcal	69% 2004kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	78.2% 25g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	246% 42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	199% 259g	130g per day for Men 19-50 years
Sugars	NA	22.3% 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	2.2% 1.6g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 10.2g	g per day for Men 19-50 years
Fiber	260% 99g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	173% 97g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	77% 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	391% 1564μg	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	20% 18mg	3.1% 2.78mg	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	240% 36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Calcium	77.4% 774mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	62% 0.56mg	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	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	131% 3.02mg	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	72% 504mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	60.6% 33.3μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	144% 2159mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.24% 9g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Snacks, potato chips, made from dried potatoes (preformed), multigrain per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Snacks, potato chips, made from dried potatoes (preformed), multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Snacks, potato chips, made from dried potatoes (preformed), multigrain:

• 14 ounces of California Red Kidney Beans have 4 times more Vitamin B1, 2.6 times more Vitamin B2, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6, 24.6 times more Vitamin B9 and 6.4 times more Vitamin C than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• Both California Red Kidney Beans and Snacks, potato chips, made from dried potatoes (preformed), multigrain provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Snacks, potato chips, made from dried potatoes (preformed), multigrain have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Snacks, potato chips, made from dried potatoes (preformed), multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Snacks, potato chips, made from dried potatoes (preformed), multigrain:

• 14 ounces of California Red Kidney Beans have 7.5 times more Calcium, 7.8 times more Copper, 11 times more Iron, 4 times more Magnesium, 1.3 times more Manganese, 3.2 times more Phosphorus, 4.5 times more Potassium and 2.8 times more Zinc than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While 14 oz of Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 2.6 times more Selenium and 49.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 2 times more Omega 3, 9.2 times more Fiber and 4.6 times more Protein than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While 14 oz of Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 1.5 times more Energy, 99 times more Fat, 175.2 times more Saturated Fat and 195.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, potato chips, made from dried potatoes (preformed), multigrain offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6