Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Sweet Potato Chips

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Sweet Potato Chips	2%	55%	43%

Macro Nutrients

	Boiled California Red Kidney Beans	Sweet Potato Chips	Recommended Dietary Allowance
Energy	42.8% 1240kcal	183% 5320kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	334% 324g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	92% 29.4g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	715% 11.4g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	652% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	437% 568g	130g per day for Men 19-50 years
Sugars	NA	122% 88.2g	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	245% 93g	232% 88g	38g per day for Men 19-50 years
Protein	163% 91g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Sweet Potato Chips	Recommended Dietary Allowance
Vitamin A	0% 0μg	1316% 11840μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	310% 15.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	412% 5.35mg	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	93% 370μg	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	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	NA	655% 98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	204% 245μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Sweet Potato Chips	Recommended Dietary Allowance
Calcium	66% 660mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	458% 4.12mg	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	373% 30mg	265% 21mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	587% 13.5mg	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	207% 1450mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	272% 9250mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	18% 669g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Sweet Potato Chips per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Sweet Potato Chips 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 Sweet Potato Chips:

• 1 kilogram of Boiled California Red Kidney Beans has 1.5 times more Vitamin B1 and 2 times more Vitamin B9 than Sweet Potato Chips.
• While 1 kg of Unsalted Sweet Potato Chips contains more Vitamin A, 2.6 times more Vitamin B2, 3.9 times more Vitamin B3, 7.1 times more Vitamin B5 and 5.1 times more Vitamin B6 than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled California Red Kidney Beans as well as Unsalted Sweet Potato Chips have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Sweet Potato Chips:

• 1 kilogram of Boiled California Red Kidney Beans has 1.4 times more Iron and 1.6 times more Zinc than Sweet Potato Chips.
• While 1 kg of Unsalted Sweet Potato Chips contains 1.4 times more Copper, 1.4 times more Magnesium, 4.2 times more Manganese, 2.2 times more Potassium, 1.8 times more Selenium and 8.8 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Sweet Potato Chips contain similar levels of Calcium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 3.1 times more Protein than Sweet Potato Chips.
• While 1 kg of Unsalted Sweet Potato Chips contains 4.3 times more Energy, 359.4 times more Fat, 210.1 times more Saturated Fat, 35.8 times more Omega 3, 554 times more Omega 6 and 2.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Sweet Potato Chips offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6