Comparing Nutrients in 1 kilogram Red Kidney Beans VS Snacks, taro chips

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, taro chips	2%	44%	54%

Macro Nutrients

	Red Kidney Beans	Snacks, taro chips	Recommended Dietary Allowance
Energy	116% 3370kcal	172% 4980kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	257% 249g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	201% 64.3g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	754% 128g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	524% 681g	130g per day for Men 19-50 years
Sugars	29% 21g	52.7% 38.2g	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	400% 152g	189% 72g	38g per day for Men 19-50 years
Protein	402% 225g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, taro chips	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	32% 5.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	134% 6.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	337% 4.38mg	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	50% 200μg	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	55.6% 50mg	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	756% 113mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	150% 180μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, taro chips	Recommended Dietary Allowance
Calcium	83% 830mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	311% 2.8mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	200% 840mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	0.43% 0.01mg	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	187% 1310mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	222% 7550mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	228% 3420mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Snacks, taro chips per 1 kg

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

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Snacks, taro chips:

• 1 kilogram of Red Kidney Beans has 3.5 times more Vitamin B1, 7.4 times more Vitamin B2, 4.1 times more Vitamin B3 and 19.7 times more Vitamin B9 than Snacks, taro chips.
• While 1 kg of Snacks, taro chips contains 54 times more Vitamin E and 3.2 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, taro chips provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin C per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Red Kidney Beans as well as Snacks, taro chips 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, taro chips:

• 1 kilogram of Red Kidney Beans has 1.4 times more Calcium, 2.5 times more Copper, 5.6 times more Iron, 1.6 times more Magnesium, 1111 times more Manganese, 3.1 times more Phosphorus, 1.8 times more Potassium, 1.8 times more Selenium and 7.3 times more Zinc than Snacks, taro chips.
• While 1 kg of Snacks, taro chips contains 28.5 times more Sodium than Raw Red Kidney Beans.
• 1 kilogram of Snacks, taro chips lack sufficient amounts of Manganese

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 6 times more Omega 3, 2.1 times more Fiber and 9.8 times more Protein than Snacks, taro chips.
• While 1 kg of Snacks, taro chips contains 1.5 times more Energy, 23.5 times more Fat, 41.8 times more Saturated Fat, 56.2 times more Omega 6 and 1.8 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, taro chips offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6