Comparing Nutrients in 14 ounces Snacks, taro chips VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, taro chips	2%	44%	54%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Snacks, taro chips	Canned Kidney Beans	Recommended Dietary Allowance
Energy	68% 1977kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	79.8% 25.5g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	299% 51g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 270g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	21% 15g	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	75.2% 28.6g	45% 17g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, taro chips	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.04mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	22.6% 0.29mg	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	20% 79.4μg	35.7% 143μg	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	22% 20mg	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	300% 45mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.5% 71.4μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, taro chips	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	24% 238mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	59.5% 0.54mg	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	59.5% 4.76mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	0.17% 0.004mg	29% 0.67mg	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	74.3% 520mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	88% 2997mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	90% 1357mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, taro chips vs Canned Kidney Beans:

• Snacks, taro chips have 1.5 times more Vitamin B1, 1.3 times more Vitamin B3, 4.8 times more Vitamin B5, 5.9 times more Vitamin B6, 4.2 times more Vitamin C, 567 times more Vitamin E and 4.4 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Vitamin B2 and 1.8 times more Vitamin B9 than Snacks, taro chips.
• Both Snacks, taro chips as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, taro chips vs Canned Kidney Beans:

• Snacks, taro chips have 1.8 times more Calcium, 2.1 times more Copper, 3.1 times more Magnesium, 1.5 times more Phosphorus, 3.2 times more Potassium and 2 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 168 times more Manganese and 39 times more Water than Snacks, taro chips.
• Both Snacks, taro chips and Canned All Types Kidney Beans have similar amounts of Iron, Sodium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, taro chips have 5.9 times more Energy, 41.5 times more Fat, 45.6 times more Saturated Fat, 120.9 times more Omega 6, 4.7 times more Carbohydrate, 2.1 times more Sugars and 1.7 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Omega 3 and 2.3 times more Protein than Snacks, taro chips.
• Both Snacks, taro chips as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.