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

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, plain, salted	5%	56%	39%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, potato chips, plain, salted	California Red Kidney Beans	Recommended Dietary Allowance
Energy	73% 2111kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	139% 135g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	185% 31.4g	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	164% 214g	183% 237g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	32.4% 12.3g	260% 99g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, 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	70.4% 0.85mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	28.8% 115μg	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	95% 85.7mg	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	277% 41.5mg	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, plain, salted	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	63.5% 5.1mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	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	86.7% 607mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	140% 4747mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	139% 2092mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Snacks, potato chips, plain, salted have 2.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.8 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.5 times more Vitamin B1, 2.5 times more Vitamin B2 and 13.6 times more Vitamin B9 than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, 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, plain, salted vs California Red Kidney Beans:

• Snacks, potato chips, plain, salted have 47.9 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.3 times more Calcium, 4.7 times more Copper, 7.3 times more Iron, 2.5 times more Magnesium, 2.3 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Selenium and 2.3 times more Zinc than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, 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, plain, salted have 1.6 times more Energy, 135.9 times more Fat, 94.4 times more Saturated Fat, 4.3 times more Omega 3 and 146.4 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8 times more Fiber and 3.8 times more Protein than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 14 oz.
• Both Snacks, potato chips, plain, salted as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.