Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Snacks, potato chips, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, potato chips, plain, salted	5%	56%	39%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Energy	42.8% 1240kcal	183% 5320kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	350% 340g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	106% 34g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	465% 79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	414% 538g	130g per day for Men 19-50 years
Sugars	NA	4.55% 3.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	245% 93g	81.6% 31g	38g per day for Men 19-50 years
Protein	163% 91g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	178% 2.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	298% 47.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	191% 9.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	185% 740μg	72.5% 290μg	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	240% 216mg	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	NA	697% 105mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	184% 221μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Calcium	66% 660mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	260% 2.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	15.3% 613μg	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	373% 30mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	187% 4.3mg	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	196% 1370mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	352% 11960mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	351% 5270mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	99% 11mg	11mg per day for Men 19-50 years
Water	18% 669g	0.5% 18.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snacks, potato chips, plain, salted per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Snacks, potato chips, plain, salted to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled California Red Kidney Beans has 2.6 times more Vitamin B9 than Snacks, potato chips, plain, salted.
• While 1 kg of Snacks, potato chips, plain, salted contains 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 8.8 times more Vitamin B3, 4.4 times more Vitamin B5, 5.1 times more Vitamin B6 and 18 times more Vitamin C than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Snacks, potato chips, plain, salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Snacks, potato chips, plain, salted:

• 1 kilogram of Boiled California Red Kidney Beans has 3.1 times more Calcium, 1.2 times more Copper and 2.3 times more Iron than Snacks, potato chips, plain, salted.
• While 1 kg of Snacks, potato chips, plain, salted contains 1.3 times more Magnesium, 1.4 times more Manganese, 2.9 times more Potassium, 2.1 times more Selenium, 131.8 times more Sodium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, potato chips, plain, salted contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 3 times more Fiber and 1.4 times more Protein than Snacks, potato chips, plain, salted.
• While 1 kg of Snacks, potato chips, plain, salted contains 4.3 times more Energy, 377.6 times more Fat, 242.9 times more Saturated Fat, 11.2 times more Omega 3, 395.2 times more Omega 6 and 2.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6