Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	California Red Kidney Beans	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	114% 3300kcal	173% 5030kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	241% 234g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	77% 24.6g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	685% 11g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	521% 88.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	502% 653g	130g per day for Men 19-50 years
Sugars	NA	13.8% 10g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	655% 249g	139% 53g	38g per day for Men 19-50 years
Protein	435% 244g	139% 78g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	236% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	164% 2.13mg	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	985% 3940μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	150% 3.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	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	235% 35.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	195% 1950mg	174% 1740mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	581% 5.23mg	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	1169% 94mg	290% 23mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	348% 1460mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	NA	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	579% 4050mg	286% 2000mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	63.2% 2150mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	224% 24.6mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.56% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Snacks, tortilla chips, unsalted, white corn per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Snacks, tortilla chips, unsalted, white corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Snacks, tortilla chips, unsalted, white corn:

• 1 kilogram of California Red Kidney Beans has 35.3 times more Vitamin B1, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B6, 39.4 times more Vitamin B9 and more Vitamin C than Snacks, tortilla chips, unsalted, white corn.
• While 1 kg of Snacks, tortilla chips, unsalted, white corn contains 1.5 times more Vitamin B5 and more Vitamin B12 than Raw California Red Kidney Beans.
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 1 kilogram of Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw California Red Kidney Beans as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Snacks, tortilla chips, unsalted, white corn:

• 1 kilogram of California Red Kidney Beans has 2.1 times more Copper, 4 times more Iron, 2 times more Phosphorus and 6.9 times more Potassium than Snacks, tortilla chips, unsalted, white corn.
• While 1 kg of Snacks, tortilla chips, unsalted, white corn contains 2.1 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, tortilla chips, unsalted, white corn contain similar levels of Calcium, Magnesium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 4.7 times more Fiber and 3.1 times more Protein than Snacks, tortilla chips, unsalted, white corn.
• While 1 kg of Snacks, tortilla chips, unsalted, white corn contains 1.5 times more Energy, 93.4 times more Fat, 68.3 times more Saturated Fat, 13 times more Omega 3 and 164.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, tortilla chips, unsalted, white corn offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6