Comparing Nutrients in 1 kilogram Red Kidney Beans VS Tortilla chips, low fat, baked without fat

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Tortilla chips, low fat, baked without fat	11%	12%	77%

Macro Nutrients

	Red Kidney Beans	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Energy	116% 3370kcal	154% 4480kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	58.8% 57g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	26.6% 8.5g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	48.8% 0.78g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	148% 25.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	617% 802g	130g per day for Men 19-50 years
Sugars	29% 21g	9.24% 6.7g	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	139% 53g	38g per day for Men 19-50 years
Protein	402% 225g	196% 110g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	183% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	138% 1.8mg	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	2.22% 2mg	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	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Calcium	83% 830mg	159% 1590mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	122% 1.1mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	231% 970mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	NA	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	454% 3180mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	80% 2720mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	285% 157μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	345% 5170mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Tortilla chips, low fat, baked without fat per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Tortilla chips, low fat, baked without fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Tortilla chips, low fat, baked without fat:

• 1 kilogram of Red Kidney Beans has 2.8 times more Vitamin B1, 5 times more Vitamin B3, 2.2 times more Vitamin B6, 24.6 times more Vitamin B9, 22.5 times more Vitamin C and 28 times more Vitamin K than Tortilla chips, low fat, baked without fat.
• While 1 kg of Tortilla chips, low fat, baked without fat contains 1.3 times more Vitamin B2 and 3.7 times more Vitamin E than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Tortilla chips, low fat, baked without fat:

• 1 kilogram of Red Kidney Beans has 6.4 times more Copper, 4.2 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 5 times more Potassium and 2.4 times more Zinc than Tortilla chips, low fat, baked without fat.
• While 1 kg of Tortilla chips, low fat, baked without fat contains 1.9 times more Calcium, 4.9 times more Selenium and 43.1 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 4.6 times more Omega 3, 3.1 times more Sugars, 2.9 times more Fiber and 2 times more Protein than Tortilla chips, low fat, baked without fat.
• While 1 kg of Tortilla chips, low fat, baked without fat contains 1.3 times more Energy, 5.4 times more Fat, 5.5 times more Saturated Fat, 11.1 times more Omega 6 and 1.3 times more Carbohydrate than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6