Comparing Nutrients in 14 ounces Snacks, plantain chips, salted VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, plantain chips, salted	2%	50%	48%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snacks, plantain chips, salted	Red Kidney Beans	Recommended Dietary Allowance
Energy	72.7% 2108kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	121% 117g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	271% 46g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 253g	187% 243g	130g per day for Men 19-50 years
Sugars	5.04% 3.65g	11.5% 8.33g	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	% 3.65g	NA	g per day for Men 19-50 years
Fiber	36.6% 14g	159% 60.3g	38g per day for Men 19-50 years
Protein	16% 9.05g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, plantain chips, salted	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.3% 4.37mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.83mg	121% 1.58mg	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	34.7% 139μg	391% 1564μg	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	142% 127mg	20% 18mg	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	133% 20mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, plantain chips, salted	Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	87.3% 0.79mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	48% 3.85mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	67% 282mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	47.6% 1.1mg	192% 4.4mg	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	44.2% 310mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	53.4% 802mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.22% 8.3g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, plantain chips, salted VS Red Kidney Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Snacks, plantain chips, salted vs Red Kidney Beans:

• 14 ounces of Snacks, plantain chips, salted have more Vitamin A, 1.4 times more Vitamin B5, 7.1 times more Vitamin C, 24 times more Vitamin E and 5.1 times more Vitamin K than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 9.4 times more Vitamin B1, 5.4 times more Vitamin B2, 2.6 times more Vitamin B3 and 11.3 times more Vitamin B9 than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Red Kidney Beans provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Snacks, plantain chips, salted as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, plantain chips, salted vs Red Kidney Beans:

• 14 ounces of Snacks, plantain chips, salted have 16.8 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 9.2 times more Calcium, 3.5 times more Copper, 6.9 times more Iron, 1.9 times more Magnesium, 4 times more Manganese, 5.2 times more Phosphorus, 1.7 times more Potassium, 8 times more Selenium and 7.5 times more Zinc than Snacks, plantain chips, salted.
• 14 ounces of Snacks, plantain chips, salted lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, plantain chips, salted have 1.6 times more Energy, 27.9 times more Fat, 54.1 times more Saturated Fat and 51 times more Omega 6 than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 4.6 times more Omega 3, 2.3 times more Sugars, 4.3 times more Fiber and 9.9 times more Protein than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6