Comparing Nutrients in 1 kilogram Red Kidney Beans VS Snacks, potato chips, made from dried potatoes (preformed), multigrain

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, potato chips, made from dried potatoes (preformed), multigrain	4%	44%	52%

Macro Nutrients

	Red Kidney Beans	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Energy	116% 3370kcal	174% 5050kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	255% 247g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	197% 63g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	621% 106g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	503% 653g	130g per day for Men 19-50 years
Sugars	29% 21g	56.3% 40.8g	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	5.5% 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	% 3.7g	g per day for Men 19-50 years
Sucrose	NA	% 25.7g	g per day for Men 19-50 years
Fiber	400% 152g	71% 27g	38g per day for Men 19-50 years
Protein	402% 225g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	121% 6.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	194% 2.52mg	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	7.78% 7mg	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	14% 2.1mg	605% 91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Calcium	83% 830mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	157% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	331% 7.6mg	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	580% 4060mg	181% 1270mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	97% 3300mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	153% 84μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	363% 5440mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.61% 22.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Snacks, potato chips, made from dried potatoes (preformed), multigrain per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Snacks, potato chips, made from dried potatoes (preformed), multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Snacks, potato chips, made from dried potatoes (preformed), multigrain:

• 1 kilogram of Red Kidney Beans has 4.6 times more Vitamin B1, 2.5 times more Vitamin B2, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6, 24.6 times more Vitamin B9 and 6.4 times more Vitamin C than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While 1 kg of Snacks, potato chips, made from dried potatoes (preformed), multigrain contains 43.2 times more Vitamin E and 1.3 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, potato chips, made from dried potatoes (preformed), multigrain provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Snacks, potato chips, made from dried potatoes (preformed), multigrain have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Snacks, potato chips, made from dried potatoes (preformed), multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Snacks, potato chips, made from dried potatoes (preformed), multigrain:

• 1 kilogram of Red Kidney Beans has 3.2 times more Calcium, 5 times more Copper, 7.9 times more Iron, 3.5 times more Magnesium, 1.5 times more Manganese, 3.2 times more Phosphorus, 4.1 times more Potassium and 3.1 times more Zinc than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While 1 kg of Snacks, potato chips, made from dried potatoes (preformed), multigrain contains 2.6 times more Selenium and 45.3 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 8.3 times more Omega 3, 5.6 times more Fiber and 4.3 times more Protein than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While 1 kg of Snacks, potato chips, made from dried potatoes (preformed), multigrain contains 1.5 times more Energy, 23.3 times more Fat, 41 times more Saturated Fat, 46.3 times more Omega 6 and 1.9 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, potato chips, made from dried potatoes (preformed), multigrain offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6