Comparing Nutrients in 14 ounces Red Kidney Beans VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Red Kidney Beans	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	46% 1338kcal	68.6% 1988kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	44% 14g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	58.3% 0.93g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	308% 52.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	192% 249g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	16.6% 12g	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	1.86% 1.35g	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	% 1.75g	g per day for Men 19-50 years
Sucrose	NA	% 4.25g	g per day for Men 19-50 years
Fiber	159% 60.3g	41.8% 16g	38g per day for Men 19-50 years
Protein	160% 89.4g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	61% 0.79mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.56% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	33% 329mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	44.5% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	332% 26.6mg	68.5% 5.48mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	63% 1.45mg	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% 1611mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	30.2% 1028mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	137% 2060mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	51.6% 5.68mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Snacks, tortilla chips, ranch-flavor per 14 oz

Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Snacks, tortilla chips, ranch-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Snacks, tortilla chips, ranch-flavor:

• 14 ounces of Red Kidney Beans have 12.7 times more Vitamin B1, 3.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6, more Vitamin C and 4 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• 14 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 14 ounces for Red Kidney Beans vs Snacks, tortilla chips, ranch-flavor:

• 14 ounces of Red Kidney Beans have 6.9 times more Copper, 4.8 times more Iron, 1.6 times more Magnesium, 3 times more Manganese, 1.6 times more Phosphorus, 5.2 times more Potassium and 2 times more Zinc than Snacks, tortilla chips, ranch-flavor.
• While 14 oz of Snacks, tortilla chips, ranch-flavor contain 1.6 times more Calcium, 2.3 times more Selenium and 43.3 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 1.5 times more Omega 3, 3.8 times more Fiber and 3.1 times more Protein than Snacks, tortilla chips, ranch-flavor.
• While 14 oz of Snacks, tortilla chips, ranch-flavor contain 1.5 times more Energy, 23.2 times more Fat, 23 times more Saturated Fat, 57.9 times more Omega 6 and 1.4 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, tortilla chips, ranch-flavor offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6