Comparing Nutrients in 14 ounces Snacks, yucca (cassava) chips, salted VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, yucca (cassava) chips, salted	1%	45%	54%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, yucca (cassava) chips, salted	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	70.5% 2044kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	106% 103g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	108% 34.5g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	159% 27g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 275g	69.6% 90g	130g per day for Men 19-50 years
Sugars	18.4% 13.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	67% 25.4g	38g per day for Men 19-50 years
Protein	9.5% 5.3g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, yucca (cassava) chips, salted	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.75mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.6% 3.53mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	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	NA	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	73.6% 11mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, yucca (cassava) chips, salted	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	20.6% 206mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	95% 0.86mg	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	35.7% 2.86mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	74.2% 1.7mg	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	56% 393mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	101% 3445mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	30.7% 3.37mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.3% 11g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, yucca (cassava) chips, salted vs Boiled Kidney Beans:

• Snacks, yucca (cassava) chips, salted have 2.1 times more Vitamin B3, 4 times more Vitamin B5 and 92.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Vitamin B1, 2.1 times more Vitamin B2 and 1.6 times more Vitamin K than Snacks, yucca (cassava) chips, salted.
• Both Snacks, yucca (cassava) chips, salted and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 14 oz.

Comparing minerals per 14 ounces for Snacks, yucca (cassava) chips, salted vs Boiled Kidney Beans:

• Snacks, yucca (cassava) chips, salted have 1.5 times more Calcium, 2.1 times more Potassium, 4.5 times more Selenium and 296 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Copper, 3.1 times more Iron, 1.5 times more Manganese, 1.4 times more Phosphorus and 23.9 times more Water than Snacks, yucca (cassava) chips, salted.
• Both Snacks, yucca (cassava) chips, salted and Boiled All Types Kidney Beans have similar amounts of Magnesium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, yucca (cassava) chips, salted have 4.1 times more Energy, 51.8 times more Fat, 119 times more Saturated Fat, 63 times more Omega 6, 3 times more Carbohydrate and 10.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Omega 3, 1.7 times more Fiber and 6.5 times more Protein than Snacks, yucca (cassava) chips, salted.
• Both Snacks, yucca (cassava) chips, salted as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 14 oz.