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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Red Kidney Beans	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	116% 3370kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	254% 246g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	111% 35.4g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	147% 2.35g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	776% 132g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	483% 627g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	105% 40g	38g per day for Men 19-50 years
Protein	402% 225g	128% 72g	56g per day for Men 19-50 years

Vitamins

	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	507% 6.1mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	83% 830mg	134% 1340mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	112% 1mg	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	173% 14mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	207% 870mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	360% 2520mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	76% 2590mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	346% 5190mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.85% 31.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Red Kidney Beans vs Snacks, tortilla chips, ranch-flavor:

• 1 kilogram of Red Kidney Beans has 12.7 times more Vitamin B1, 3.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6, more Vitamin C and 4 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• 1 kilogram of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K

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

• 1 kilogram of Red Kidney Beans has 6.9 times more Copper, 4.8 times more Iron, 1.6 times more Magnesium, 3 times more Manganese, 1.6 times more Phosphorus, 5.2 times more Potassium and 2 times more Zinc than Snacks, tortilla chips, ranch-flavor.
• While 1 kg of Snacks, tortilla chips, ranch-flavor contains 1.6 times more Calcium, 2.3 times more Selenium and 43.3 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 1.5 times more Omega 3, 3.8 times more Fiber and 3.1 times more Protein than Snacks, tortilla chips, ranch-flavor.
• While 1 kg of Snacks, tortilla chips, ranch-flavor contains 1.5 times more Energy, 23.2 times more Fat, 23 times more Saturated Fat, 57.9 times more Omega 6 and 1.4 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, tortilla chips, ranch-flavor offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6