Comparing Nutrients in 14 ounces Snacks, tortilla chips, plain, white corn, salted VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, tortilla chips, plain, white corn, salted	California Red Kidney Beans	Recommended Dietary Allowance
Energy	64.6% 1873kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	84.6% 82g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	35% 11g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	57.3% 0.92g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	246% 41.8g	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	207% 269g	183% 237g	130g per day for Men 19-50 years
Sugars	4.27% 3.1g	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	% 3.1g	NA	g per day for Men 19-50 years
Fiber	56.4% 21.4g	260% 99g	38g per day for Men 19-50 years
Protein	50.3% 28g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, plain, white corn, 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	46.3% 0.56mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.33mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	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	12% 47.6μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	59.5% 1.43μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	93% 14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69% 83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, plain, white corn, salted	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	42% 421mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	485% 4.37mg	0.9mg per day for Men 19-50 years
Fluoride	5.15% 206μg	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	75.4% 6.03mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	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	128% 893mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	86.8% 1302mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	49.8% 5.48mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Snacks, tortilla chips, plain, white corn, salted have more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.8 times more Vitamin B1, 3.1 times more Vitamin B2, 2.5 times more Vitamin B3, 2.6 times more Vitamin B5, 2.2 times more Vitamin B6, 32.8 times more Vitamin B9 and more Vitamin C than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, tortilla chips, plain, white corn, salted vs California Red Kidney Beans:

• Snacks, tortilla chips, plain, white corn, salted have 1.4 times more Selenium and 29.8 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Calcium, 11.3 times more Copper, 6.2 times more Iron, 1.9 times more Magnesium, 2.6 times more Manganese, 1.8 times more Phosphorus, 8.2 times more Potassium and 1.8 times more Zinc than Snacks, tortilla chips, plain, white corn, salted.

Comparison of macro-nutrients per 14 ounces:

• Snacks, tortilla chips, plain, white corn, salted have 1.4 times more Energy, 82.7 times more Fat, 78.1 times more Saturated Fat, 2.8 times more Omega 3 and 194.9 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.6 times more Fiber and 3.4 times more Protein than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 14 oz.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.