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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Energy	114% 3300kcal	163% 4730kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	55% 17.6g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	1329% 21.3g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	460% 598g	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	655% 249g	124% 47g	38g per day for Men 19-50 years
Protein	435% 244g	95% 53.2g	56g per day for Men 19-50 years

Vitamins

	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	441% 5.3mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	173% 27.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	95% 4.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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

	California Red Kidney Beans	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Calcium	195% 1950mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	186% 1300mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	246% 8380mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	275% 4120mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.7% 63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Snacks, vegetable chips, made from garden vegetables:

• Raw California Red Kidney Beans have 4 times more Vitamin B1, 3.7 times more Vitamin B2, 1.6 times more Vitamin B5 and 24.6 times more Vitamin B9 than Snacks, vegetable chips, made from garden vegetables.
• While Snacks, vegetable chips, made from garden vegetables contain more Vitamin A, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Snacks, vegetable chips, made from garden vegetables have similar amounts of Vitamin C per 1 kg.
• Both Raw California Red Kidney Beans as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Snacks, vegetable chips, made from garden vegetables:

• Raw California Red Kidney Beans have 3.8 times more Calcium, 4.7 times more Copper, 6 times more Iron, 3 times more Magnesium, 3.6 times more Manganese, 3.1 times more Phosphorus, 1.8 times more Potassium, 3.2 times more Selenium and 5.1 times more Zinc than Snacks, vegetable chips, made from garden vegetables.
• While Snacks, vegetable chips, made from garden vegetables contain 37.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 5.3 times more Fiber and 4.6 times more Protein than Snacks, vegetable chips, made from garden vegetables.
• While Snacks, vegetable chips, made from garden vegetables contain 1.4 times more Energy, 93.2 times more Fat, 48.9 times more Saturated Fat, 25.3 times more Omega 3 and 82.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Snacks, vegetable chips, made from garden vegetables have similar amounts of Carbohydrate per 1 kg.
• Both Raw California Red Kidney Beans as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.