Comparing Nutrients in 1 kilogram Red Kidney Beans VS Tortilla chips, yellow, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Tortilla chips, yellow, plain, salted	5%	40%	55%

Macro Nutrients

	Red Kidney Beans	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Energy	116% 3370kcal	171% 4970kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	230% 223g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	86.8% 27.8g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	196% 3.13g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	520% 88.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	518% 674g	130g per day for Men 19-50 years
Sugars	29% 21g	16.7% 12g	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	2.2% 1.6g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 8.9g	g per day for Men 19-50 years
Fiber	400% 152g	124% 47g	38g per day for Men 19-50 years
Protein	402% 225g	118% 66.2g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	155% 2.02mg	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	55% 220μg	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	0% 0mg	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	198% 29.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Calcium	83% 830mg	104% 1040mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	117% 1.05mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	0% 0μg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	200% 840mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	155% 3.57mg	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	334% 2340mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	60.6% 2060mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	153% 84μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	207% 3100mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.52% 19.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Tortilla chips, yellow, plain, salted per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Tortilla chips, yellow, plain, salted 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, yellow, plain, salted:

• 1 kilogram of Red Kidney Beans has 4.7 times more Vitamin B1, 5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B6, 17.9 times more Vitamin B9, more Vitamin C and 9.3 times more Vitamin K than Tortilla chips, yellow, plain, salted.
• While 1 kg of Tortilla chips, yellow, plain, salted contains 14.1 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, yellow, plain, salted have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Tortilla chips, yellow, plain, salted 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, yellow, plain, salted:

• 1 kilogram of Red Kidney Beans has 6.7 times more Copper, 5.1 times more Iron, 1.6 times more Magnesium, 3.1 times more Manganese, 1.7 times more Phosphorus, 6.6 times more Potassium and 1.9 times more Zinc than Tortilla chips, yellow, plain, salted.
• While 1 kg of Tortilla chips, yellow, plain, salted contains 1.3 times more Calcium, 2.6 times more Selenium and 25.8 times more Sodium than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Tortilla chips, yellow, plain, salted lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 1.7 times more Sugars, 3.2 times more Fiber and 3.4 times more Protein than Tortilla chips, yellow, plain, salted.
• While 1 kg of Tortilla chips, yellow, plain, salted contains 1.5 times more Energy, 21.1 times more Fat, 18 times more Saturated Fat and 38.8 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Tortilla chips, yellow, plain, salted offer comparable quantities of Omega 3 and Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6