Comparing Nutrients in 14 ounces Snacks, potato chips, lightly salted VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, lightly salted	5%	57%	38%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, potato chips, lightly salted	California Red Kidney Beans	Recommended Dietary Allowance
Energy	76.6% 2223kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	145% 140g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	68% 21.8g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	103% 1.64g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	280% 47.6g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	183% 237g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	NA	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	% 1.35g	NA	g per day for Men 19-50 years
Fiber	44% 16.7g	260% 99g	38g per day for Men 19-50 years
Protein	47.6% 26.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, lightly salted	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.7mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.7% 3.23mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	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	57.5% 230μg	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	120% 108mg	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	204% 30.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, lightly salted	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.53% 95mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	485% 4.37mg	0.9mg per day for Men 19-50 years
Fluoride	6.1% 243μg	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	71% 5.68mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	82.5% 1.9mg	173% 3.97mg	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	84% 587mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	152% 5175mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	56.3% 31μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	49.5% 742mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.14% 5.36g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Snacks, potato chips, lightly salted have 2.7 times more Vitamin B3, 1.6 times more Vitamin B6 and 6.1 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 6.8 times more Vitamin B9 than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 14 oz.
• Both Snacks, potato chips, lightly salted as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, potato chips, lightly salted vs California Red Kidney Beans:

• Snacks, potato chips, lightly salted have 2.4 times more Selenium and 17 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.1 times more Calcium, 3.7 times more Copper, 6.5 times more Iron, 2.6 times more Magnesium, 2.1 times more Manganese, 2.7 times more Phosphorus and 1.7 times more Zinc than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted and Raw California Red Kidney Beans have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, potato chips, lightly salted have 1.7 times more Energy, 141.6 times more Fat, 152.5 times more Saturated Fat, 4.9 times more Omega 3 and 221.9 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.9 times more Fiber and 3.6 times more Protein than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 14 oz.
• Both Snacks, potato chips, lightly salted as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.