Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Boiled Red Kidney Beans	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	43.8% 1270kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	254% 246g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	111% 35.4g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	147% 2.35g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	776% 132g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	483% 627g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	41.8% 30.3g	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	4.7% 3.4g	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	% 4.4g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	195% 74g	105% 40g	38g per day for Men 19-50 years
Protein	155% 86.7g	128% 72g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	154% 2mg	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	325% 1300μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	28% 280mg	134% 1340mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	112% 1mg	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	368% 29.4mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	207% 870mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	159% 3.65mg	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	203% 1420mg	360% 2520mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	76% 2590mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	346% 5190mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	18% 669g	0.85% 31.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Snacks, tortilla chips, ranch-flavor per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Red Kidney Beans versus 1 kg of Snacks, tortilla chips, ranch-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Red Kidney Beans vs Snacks, tortilla chips, ranch-flavor:

• 1 kilogram of Boiled Red Kidney Beans has 3.3 times more Vitamin B1 and 6 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• While 1 kg of Snacks, tortilla chips, ranch-flavor contains 2.2 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, tortilla chips, ranch-flavor provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Snacks, tortilla chips, ranch-flavor:

• 1 kilogram of Boiled Red Kidney Beans has 2.4 times more Copper, 2.1 times more Iron, 1.3 times more Manganese and 1.6 times more Potassium than Snacks, tortilla chips, ranch-flavor.
• While 1 kg of Snacks, tortilla chips, ranch-flavor contains 4.8 times more Calcium, 1.9 times more Magnesium, 1.8 times more Phosphorus, 6.1 times more Selenium, 259.5 times more Sodium and 1.3 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 1.9 times more Fiber and 1.2 times more Protein than Snacks, tortilla chips, ranch-flavor.
• While 1 kg of Snacks, tortilla chips, ranch-flavor contains 3.9 times more Energy, 49.3 times more Fat, 49.2 times more Saturated Fat, 1.4 times more Omega 3, 123.3 times more Omega 6, 2.8 times more Carbohydrate and 9.5 times more Sugars than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6