Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	3%	52%	45%

Macro Nutrients

	Boiled Kidney Beans	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Energy	43.8% 1270kcal	178% 5170kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	307% 298g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	59% 19g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	1394% 22.3g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	276% 47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	446% 580g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	134% 98g	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	287% 109g	38g per day for Men 19-50 years
Protein	155% 86.7g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Vitamin A	0% 0μg	108% 970μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	189% 2.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	344% 17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	408% 5.3mg	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	218% 870μg	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	134% 121mg	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	544% 81.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	371% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Calcium	35% 350mg	79% 790mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	481% 4.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	524% 12mg	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	283% 1980mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	372% 12660mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	164% 2460mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	18% 669g	1.23% 45.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS:

• Boiled All Types Kidney Beans have 1.5 times more Vitamin B9 than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain more Vitamin A, 1.4 times more Vitamin B1, 2.3 times more Vitamin B2, 3.1 times more Vitamin B3, 7.8 times more Vitamin B5, 4.4 times more Vitamin B6, 10.1 times more Vitamin C, 272 times more Vitamin E and 5.3 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS:

• Boiled All Types Kidney Beans have 1.4 times more Iron and 14.7 times more Water than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 2.3 times more Calcium, 2 times more Copper, 2 times more Magnesium, 2.8 times more Manganese, 1.4 times more Phosphorus, 3.1 times more Potassium, 2.9 times more Selenium and 246 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.1 times more Protein than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 4.1 times more Energy, 59.6 times more Fat, 25.8 times more Saturated Fat, 13.1 times more Omega 3, 43.5 times more Omega 6, 2.5 times more Carbohydrate, 30.5 times more Sugars and 1.7 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.