Comparing Nutrients in 1 kilogram Canned Red Kidney Beans with Liquids VS Snacks, potato chips, fat-free, made with olestra

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Snacks, potato chips, fat-free, made with olestra	10%	2%	88%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Energy	28% 810kcal	94% 2740kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	16% 2.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	500% 650g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	0% 0g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	179% 68g	38g per day for Men 19-50 years
Protein	93% 52.2g	138% 77.4g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	274% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	273% 43.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	196% 9.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	122% 1.58mg	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	57.5% 230μg	208% 830μg	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	8.9% 8mg	314% 283mg	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	1.33% 0.2mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Calcium	29% 290mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	489% 4.4mg	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	156% 12.5mg	300% 24mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	164% 690mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	335% 7.7mg	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	151% 1060mg	249% 1740mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	341% 11600mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	369% 5540mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	318% 35mg	11mg per day for Men 19-50 years
Water	21% 780g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Snacks, potato chips, fat-free, made with olestra per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Red Kidney Beans with Liquids versus 1 kg of Snacks, potato chips, fat-free, made with olestra to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Red Kidney Beans with Liquids vs Snacks, potato chips, fat-free, made with olestra:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 1.3 times more Vitamin B2 and more Vitamin K than Snacks, potato chips, fat-free, made with olestra.
• While 1 kg of Snacks, potato chips, fat-free, made with olestra contains 3.1 times more Vitamin B1, 8.8 times more Vitamin B3, 7.5 times more Vitamin B5, 2 times more Vitamin B6, 3.6 times more Vitamin B9 and 35.4 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• 1 kilogram of Snacks, potato chips, fat-free, made with olestra have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Snacks, potato chips, fat-free, made with olestra have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Red Kidney Beans with Liquids vs Snacks, potato chips, fat-free, made with olestra:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 1.2 times more Selenium and 39 times more Water than Snacks, potato chips, fat-free, made with olestra.
• While 1 kg of Snacks, potato chips, fat-free, made with olestra contains 3 times more Copper, 1.9 times more Iron, 2.3 times more Magnesium, 2.6 times more Manganese, 1.6 times more Phosphorus, 4.5 times more Potassium, 2.2 times more Sodium and 5.6 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, potato chips, fat-free, made with olestra contain similar levels of Calcium per one kilogram.
• 1 kilogram of Snacks, potato chips, fat-free, made with olestra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 1.8 times more Omega 3 and more Sugars than Snacks, potato chips, fat-free, made with olestra.
• While 1 kg of Snacks, potato chips, fat-free, made with olestra contains 3.4 times more Energy, 4.4 times more Carbohydrate, 1.6 times more Fiber and 1.5 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 1 kilogram of Snacks, potato chips, fat-free, made with olestra provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Snacks, potato chips, fat-free, made with olestra provide inadequate amounts of Omega 6 in one kilogram.