Comparing Nutrients in 14 ounces Snacks, corn-based, extruded, chips, plain VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, plain	4%	54%	42%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Snacks, corn-based, extruded, chips, plain	Canned Kidney Beans	Recommended Dietary Allowance
Energy	73.8% 2139kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	136% 132g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	69% 1.1g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	377% 64g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 227g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	10% 7.34g	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	0% 0g	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.07g	% 7.34g	g per day for Men 19-50 years
Fiber	41.8% 16g	45% 17g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, plain	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	22.6% 0.29mg	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	7.94% 31.8μg	35.7% 143μg	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	0% 0mg	5.3% 4.76mg	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	191% 28.7mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, plain	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	54.8% 548mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	59.5% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	5.15% 206μg	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	59.5% 4.76mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	29% 0.67mg	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	110% 770mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	55% 30μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	136% 2040mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.1mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, corn-based, extruded, chips, plain vs Canned Kidney Beans:

• Snacks, corn-based, extruded, chips, plain have 1.5 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6, 361.5 times more Vitamin E and 1.5 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.5 times more Vitamin B1, 4.5 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, corn-based, extruded, chips, plain vs Canned Kidney Beans:

• Snacks, corn-based, extruded, chips, plain have 4.1 times more Calcium, 2.7 times more Magnesium, 2 times more Manganese, 2.2 times more Phosphorus, 8.4 times more Selenium, 1.7 times more Sodium and 2.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Copper, 1.6 times more Potassium and 72.9 times more Water than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Canned All Types Kidney Beans have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, corn-based, extruded, chips, plain have 6.4 times more Energy, 55.6 times more Fat, 30.7 times more Saturated Fat, 3.4 times more Omega 3, 152.2 times more Omega 6 and 3.9 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6.9 times more Sugars than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Canned All Types Kidney Beans have similar amounts of Fiber and Protein per 14 oz.
• Both Snacks, corn-based, extruded, chips, plain as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.