Comparing Nutrients in 14 ounces Snacks, tortilla chips, ranch-flavor VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	68.6% 1988kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	58.3% 0.93g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	308% 52.4g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 249g	69.6% 90g	130g per day for Men 19-50 years
Sugars	16.6% 12g	1.75% 1.27g	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	1.86% 1.35g	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	% 1.75g	NA	g per day for Men 19-50 years
Sucrose	% 4.25g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	51% 28.5g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	36.6% 0.48mg	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	NA	129% 516μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	53% 532mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	107% 0.96mg	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	68.5% 5.48mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	82.3% 1.9mg	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	143% 1000mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	30.2% 1028mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	137% 2060mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	51.6% 5.68mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, ranch-flavor VS Boiled Red Kidney Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Snacks, tortilla chips, ranch-flavor vs Boiled Red Kidney Beans:

• 14 ounces of Snacks, tortilla chips, ranch-flavor have 2.2 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 3.3 times more Vitamin B1 and 6 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin K
• Both Snacks, tortilla chips, ranch-flavor as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Snacks, tortilla chips, ranch-flavor vs Boiled Red Kidney Beans:

• 14 ounces of Snacks, tortilla chips, ranch-flavor have 4.8 times more Calcium, 1.9 times more Magnesium, 1.8 times more Phosphorus, 6.1 times more Selenium, 259.5 times more Sodium and 1.3 times more Zinc than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 2.4 times more Copper, 2.1 times more Iron, 1.3 times more Manganese and 1.6 times more Potassium than Snacks, tortilla chips, ranch-flavor.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, tortilla chips, ranch-flavor have 3.9 times more Energy, 49.3 times more Fat, 49.2 times more Saturated Fat, 1.4 times more Omega 3, 123.3 times more Omega 6, 2.8 times more Carbohydrate and 9.5 times more Sugars than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 1.9 times more Fiber than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Boiled Red Kidney Beans offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6