Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Canned Kidney Beans	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	29% 840kcal	173% 5030kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	241% 234g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	77% 24.6g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	685% 11g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	521% 88.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	502% 653g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	13.8% 10g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 8.5g	g per day for Men 19-50 years
Fiber	113% 43g	139% 53g	38g per day for Men 19-50 years
Protein	93% 52.2g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Vitamin A	NA	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	236% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	164% 2.13mg	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	90% 360μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	150% 3.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	0% 0mg	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	1.33% 0.2mg	235% 35.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	34% 340mg	174% 1740mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	581% 5.23mg	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	146% 11.7mg	290% 23mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	348% 1460mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	NA	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	129% 900mg	286% 2000mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	63.2% 2150mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	224% 24.6mg	11mg per day for Men 19-50 years
Water	21% 780g	0.56% 21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Snacks, tortilla chips, unsalted, white corn:

• Canned All Types Kidney Beans have 7.7 times more Vitamin B1, 3.6 times more Vitamin B9, more Vitamin C and 5.9 times more Vitamin K than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 2 times more Vitamin B2, 3.1 times more Vitamin B3, 8.6 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin B12 and 176.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Snacks, tortilla chips, unsalted, white corn:

• Canned All Types Kidney Beans have 19.7 times more Sodium and 37.3 times more Water than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 5.1 times more Calcium, 3.9 times more Copper, 2 times more Iron, 5.4 times more Magnesium, 2.2 times more Phosphorus, 7.4 times more Selenium and 5.3 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Snacks, tortilla chips, unsalted, white corn have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 1.9 times more Sugars than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 6 times more Energy, 38.9 times more Fat, 17.4 times more Saturated Fat, 13.4 times more Omega 3, 83.6 times more Omega 6, 4.5 times more Carbohydrate and 1.5 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Snacks, tortilla chips, unsalted, white corn have similar amounts of Fiber per 1 kg.
• Both Canned All Types Kidney Beans as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.