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

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, corn-based, extruded, chips, unsalted	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	76.2% 2211kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	148% 2.37g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	385% 65.4g	2.5% 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% 228g	69.6% 90g	130g per day for Men 19-50 years
Sugars	7.7% 5.6g	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	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	46% 17.5g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	46.8% 26g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, unsalted	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.87mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	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	6.95% 27.8μg	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	8.8% 7.94mg	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	36% 5.4mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, unsalted	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	49.2% 492mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	107% 0.96mg	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	84.3% 6.75mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	NA	82.3% 1.9mg	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	104% 730mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	48.3% 26.6μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	30.7% 3.37mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, chips, unsalted VS Boiled Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, corn-based, extruded, chips, unsalted versus 14 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Snacks, corn-based, extruded, chips, unsalted have 2.8 times more Vitamin B2, 2.6 times more Vitamin B3, 1.8 times more Vitamin B6, 1.7 times more Vitamin C, 45.3 times more Vitamin E and 4 times more Vitamin K than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 18.6 times more Vitamin B9 than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B9
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Snacks, corn-based, extruded, chips, unsalted as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Snacks, corn-based, extruded, chips, unsalted have 4.4 times more Calcium, 1.6 times more Magnesium, 1.3 times more Phosphorus and 5.6 times more Selenium than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 1.7 times more Iron, 2.2 times more Potassium and 1.3 times more Zinc than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted and Boiled Red Kidney Beans contain similar levels of Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, corn-based, extruded, chips, unsalted have 4.4 times more Energy, 66.8 times more Fat, 60.3 times more Saturated Fat, 3.6 times more Omega 3, 154.1 times more Omega 6 and 2.5 times more Carbohydrate than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 1.7 times more Fiber and 1.3 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6