Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Snacks, banana chips

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, banana chips	2%	55%	43%

Macro Nutrients

	Boiled Kidney Beans	Snacks, banana chips	Recommended Dietary Allowance
Energy	43.8% 1270kcal	179% 5190kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	346% 336g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	905% 290g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	36.5% 6.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	449% 584g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	487% 353g	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	168% 64g	203% 77g	38g per day for Men 19-50 years
Protein	155% 86.7g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, banana chips	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	124% 6.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	200% 2.6mg	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	325% 1300μg	35% 140μg	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	13.3% 12mg	70% 63mg	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	2% 0.3mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, banana chips	Recommended Dietary Allowance
Calcium	35% 350mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	228% 2.05mg	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	278% 22mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	181% 760mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	678% 15.6mg	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	197% 1380mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	158% 5360mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	18% 669g	1.16% 43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Snacks, banana chips:

• Boiled All Types Kidney Beans have 1.9 times more Vitamin B1, 3.4 times more Vitamin B2, 9.3 times more Vitamin B9 and 6.5 times more Vitamin K than Snacks, banana chips.
• While Snacks, banana chips contain 2.8 times more Vitamin B5, 2.2 times more Vitamin B6, 5.3 times more Vitamin C and 8 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, banana chips have similar amounts of Vitamin B3 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Snacks, banana chips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Snacks, banana chips:

• Boiled All Types Kidney Beans have 1.9 times more Calcium, 1.8 times more Iron, 2.5 times more Phosphorus, 1.3 times more Zinc and 15.6 times more Water than Snacks, banana chips.
• While Snacks, banana chips contain 1.8 times more Magnesium, 3.6 times more Manganese, 1.3 times more Potassium and 1.4 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, banana chips have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 17 times more Omega 3 and 3.8 times more Protein than Snacks, banana chips.
• While Snacks, banana chips contain 4.1 times more Energy, 67.2 times more Fat, 396.8 times more Saturated Fat, 5.7 times more Omega 6, 2.6 times more Carbohydrate and 110.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, banana chips have similar amounts of Fiber per 1 kg.
• Both Boiled All Types Kidney Beans as well as Snacks, banana chips have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.