Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Snacks, potato chips, plain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, potato chips, plain, unsalted	5%	57%	38%

Macro Nutrients

	Boiled Kidney Beans	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Energy	43.8% 1270kcal	185% 5360kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	357% 346g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	343% 110g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	705% 120g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	407% 529g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	3.03% 2.2g	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	126% 48g	38g per day for Men 19-50 years
Protein	155% 86.7g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	152% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	239% 38.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	80.4% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	508% 6.6mg	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	113% 450μg	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	346% 311mg	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	607% 91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	184% 221μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Calcium	35% 350mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	340% 3.06mg	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	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	160% 670mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	191% 4.4mg	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	236% 1650mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	375% 12750mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	99% 11mg	11mg per day for Men 19-50 years
Water	18% 669g	0.51% 19g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2.9 times more Vitamin B9 than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 3.4 times more Vitamin B2, 6.6 times more Vitamin B3, 1.8 times more Vitamin B5, 5.5 times more Vitamin B6, 25.9 times more Vitamin C, 303.7 times more Vitamin E and 2.6 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, potato chips, plain, unsalted have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Snacks, potato chips, plain, unsalted 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, potato chips, plain, unsalted:

• Boiled All Types Kidney Beans have 1.5 times more Calcium, 1.4 times more Iron and 35.2 times more Water than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 1.4 times more Copper, 1.6 times more Magnesium, 3.1 times more Potassium and 7.4 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, potato chips, plain, unsalted have similar amounts of Manganese, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.3 times more Fiber and 1.2 times more Protein than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 4.2 times more Energy, 69.2 times more Fat, 150.1 times more Saturated Fat, 110.9 times more Omega 6 and 2.3 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, potato chips, plain, unsalted have similar amounts of Omega 3 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.