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

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, plain	4%	54%	42%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, corn-based, extruded, chips, plain	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	73.8% 2139kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	136% 132g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	69% 1.1g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	377% 64g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 227g	69.6% 90g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	1.75% 1.27g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.07g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	67% 25.4g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, plain	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	36.6% 0.48mg	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	129% 516μg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, plain	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	54.8% 548mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	95% 0.86mg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	74.2% 1.7mg	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	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	55% 30μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	136% 2040mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.1mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	7.2% 266g	3700g per day for Men 19-50 years

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

• Snacks, corn-based, extruded, chips, plain have 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B6 and 241 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.4 times more Vitamin B1, 16.3 times more Vitamin B9, more Vitamin C and 1.3 times more Vitamin K than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 14 oz.
• Both Snacks, corn-based, extruded, chips, plain as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Snacks, corn-based, extruded, chips, plain have 3.9 times more Calcium, 1.7 times more Magnesium, 1.4 times more Phosphorus, 6.9 times more Selenium, 514 times more Sodium and 1.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Copper, 1.9 times more Iron, 1.3 times more Manganese, 2.8 times more Potassium and 62.6 times more Water than Snacks, corn-based, extruded, chips, plain.

Comparison of macro-nutrients per 14 ounces:

• Snacks, corn-based, extruded, chips, plain have 4.2 times more Energy, 66.7 times more Fat, 59.3 times more Saturated Fat, 1.6 times more Omega 3, 149.4 times more Omega 6 and 2.5 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Fiber and 1.4 times more Protein than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.