Comparing Nutrients in 14 ounces California Red Kidney Beans VS Tortilla chips, yellow, plain, salted

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Tortilla chips, yellow, plain, salted	5%	40%	55%

Macro Nutrients

	California Red Kidney Beans	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Energy	45% 1310kcal	68% 1973kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	91% 88.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	34.4% 11g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	77.6% 1.24g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	207% 35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	206% 267g	130g per day for Men 19-50 years
Sugars	NA	6.62% 4.8g	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	0.88% 0.64g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 3.53g	g per day for Men 19-50 years
Fiber	260% 99g	49% 18.7g	38g per day for Men 19-50 years
Protein	173% 97g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	61.7% 0.8mg	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	22% 87.3μg	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	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	NA	78.6% 11.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Calcium	77.4% 774mg	41.3% 413mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	46.3% 0.42mg	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	464% 37mg	65.5% 5.24mg	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	61.6% 1.4mg	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	133% 929mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	24% 818mg	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	82% 1230mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.21% 7.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Tortilla chips, yellow, plain, salted:

• Raw California Red Kidney Beans have 4.1 times more Vitamin B1, 5.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B6, 17.9 times more Vitamin B9 and more Vitamin C than Tortilla chips, yellow, plain, salted.
• Both Raw California Red Kidney Beans as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Tortilla chips, yellow, plain, salted:

• Raw California Red Kidney Beans have 1.9 times more Calcium, 10.5 times more Copper, 7.1 times more Iron, 1.9 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus, 7.2 times more Potassium and 1.7 times more Zinc than Tortilla chips, yellow, plain, salted.
• While Tortilla chips, yellow, plain, salted contain 2.6 times more Selenium and 28.2 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 5.3 times more Fiber and 3.7 times more Protein than Tortilla chips, yellow, plain, salted.
• While Tortilla chips, yellow, plain, salted contain 1.5 times more Energy, 89.3 times more Fat, 77.1 times more Saturated Fat, 3.7 times more Omega 3 and 163.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Tortilla chips, yellow, plain, salted have similar amounts of Carbohydrate per 14 oz.
• Both Raw California Red Kidney Beans as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.