Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Snacks, vegetable chips, made from garden vegetables

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Energy	42.8% 1240kcal	163% 4730kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	55% 17.6g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1329% 21.3g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	263% 44.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	465% 604g	130g per day for Men 19-50 years
Sugars	NA	55.7% 40.4g	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	124% 47g	38g per day for Men 19-50 years
Protein	163% 91g	95% 53.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	173% 27.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	95% 4.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	419% 5.45mg	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	40% 160μg	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	54.4% 49mg	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	323% 48.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Calcium	66% 660mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	258% 2.32mg	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	373% 30mg	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	120% 2.75mg	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	186% 1300mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	246% 8380mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	275% 4120mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	18% 669g	1.7% 63g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snacks, vegetable chips, made from garden vegetables per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Snacks, vegetable chips, made from garden vegetables 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, vegetable chips, made from garden vegetables:

• 1 kilogram of Boiled California Red Kidney Beans has 4.6 times more Vitamin B9 than Snacks, vegetable chips, made from garden vegetables.
• While 1 kg of Snacks, vegetable chips, made from garden vegetables contains 5.1 times more Vitamin B3, 2.2 times more Vitamin B5, 5.2 times more Vitamin B6 and 4.1 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, vegetable chips, made from garden vegetables provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Snacks, vegetable chips, made from garden vegetables 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, vegetable chips, made from garden vegetables:

• 1 kilogram of Boiled California Red Kidney Beans has 1.3 times more Calcium, 1.2 times more Copper, 1.9 times more Iron and 1.7 times more Zinc than Snacks, vegetable chips, made from garden vegetables.
• While 1 kg of Snacks, vegetable chips, made from garden vegetables contains 2 times more Potassium and 103 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, vegetable chips, made from garden vegetables contain similar levels of Magnesium, Manganese and Phosphorus per one kilogram.
• 1 kilogram of Snacks, vegetable chips, made from garden vegetables lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 2 times more Fiber and 1.7 times more Protein than Snacks, vegetable chips, made from garden vegetables.
• While 1 kg of Snacks, vegetable chips, made from garden vegetables contains 3.8 times more Energy, 258.9 times more Fat, 125.9 times more Saturated Fat, 66.5 times more Omega 3, 223.8 times more Omega 6 and 2.7 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6