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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, taro chips	2%	44%	54%

Macro Nutrients

	California Red Kidney Beans	Snacks, taro chips	Recommended Dietary Allowance
Energy	45% 1310kcal	68% 1977kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	79.8% 25.5g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	299% 51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	208% 270g	130g per day for Men 19-50 years
Sugars	NA	21% 15g	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	260% 99g	75.2% 28.6g	38g per day for Men 19-50 years
Protein	173% 97g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, taro chips	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	12.8% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	134% 1.74mg	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	20% 79.4μg	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	22% 20mg	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	300% 45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	59.5% 71.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, taro chips	Recommended Dietary Allowance
Calcium	77.4% 774mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	123% 1.1mg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	0.17% 0.004mg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	88% 2997mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	90% 1357mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Snacks, taro chips per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Snacks, taro chips 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, taro chips:

• 14 ounces of California Red Kidney Beans have 3 times more Vitamin B1, 7.6 times more Vitamin B2, 4 times more Vitamin B3 and 19.7 times more Vitamin B9 than Snacks, taro chips.
• Both California Red Kidney Beans and Snacks, taro chips provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin C per 14 ounces.
• Both Raw California Red Kidney Beans as well as Snacks, taro chips 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, taro chips:

• 14 ounces of California Red Kidney Beans have 3.3 times more Calcium, 3.9 times more Copper, 7.8 times more Iron, 1.9 times more Magnesium, 1000 times more Manganese, 3.1 times more Phosphorus, 2 times more Potassium, 1.8 times more Selenium and 6.7 times more Zinc than Snacks, taro chips.
• While 14 oz of Snacks, taro chips contain 31.1 times more Sodium than Raw California Red Kidney Beans.
• 14 ounces of Snacks, taro chips lack sufficient amounts of Manganese

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.4 times more Omega 3, 3.5 times more Fiber and 10.6 times more Protein than Snacks, taro chips.
• While 14 oz of Snacks, taro chips contain 1.5 times more Energy, 99.6 times more Fat, 178.6 times more Saturated Fat and 237.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, taro chips offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6