Comparing Nutrients in 1 kilogram Royal Red Kidney Beans VS Snacks, plantain chips, salted

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Royal Red Kidney Beans	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	113% 3290kcal	183% 5310kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	305% 296g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	261% 83.4g	32g per day for Men 19-50 years
Omega 3	95% 1.52g	48.8% 0.78g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	683% 116g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	449% 583g	491% 638g	130g per day for Men 19-50 years
Sugars	NA	12.7% 9.2g	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	% 9.2g	g per day for Men 19-50 years
Fiber	655% 249g	92% 35g	38g per day for Men 19-50 years
Protein	452% 253g	40.7% 23g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	76.7% 690μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	325% 3.9mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	220% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.96mg	354% 4.6mg	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	983% 3930μg	87.5% 350μg	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	357% 321mg	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	NA	336% 50.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	238% 286μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	131% 1310mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	1111% 10mg	220% 1.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	1088% 87mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	169% 710mg	420mg per day for Men 19-50 years
Manganese	482% 11mg	120% 2.76mg	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	111% 780mg	700mg per day for Men 19-50 years
Potassium	396% 13460mg	231% 7860mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	135% 2020mg	1500mg per day for Men 19-50 years
Zinc	242% 26.6mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	3.2% 119g	0.56% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Snacks, plantain chips, salted per 1 kg

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

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

• 1 kilogram of Royal Red Kidney Beans has 6 times more Vitamin B1, 6 times more Vitamin B2, 2.6 times more Vitamin B3 and 11.2 times more Vitamin B9 than Snacks, plantain chips, salted.
• While 1 kg of Snacks, plantain chips, salted contains more Vitamin A, 1.4 times more Vitamin B5 and 7.1 times more Vitamin C than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Snacks, plantain chips, salted provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Royal Red Kidney Beans as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Royal Red Kidney Beans vs Snacks, plantain chips, salted:

• 1 kilogram of Royal Red Kidney Beans has 14.6 times more Calcium, 5.1 times more Copper, 9 times more Iron, 1.9 times more Magnesium, 4 times more Manganese, 5.2 times more Phosphorus, 1.7 times more Potassium, 8 times more Selenium and 7.2 times more Zinc than Snacks, plantain chips, salted.
• While 1 kg of Snacks, plantain chips, salted contains 15.5 times more Sodium than Raw Royal Red Kidney Beans.
• 1 kilogram of Snacks, plantain chips, salted lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Royal Red Kidney Beans has 1.9 times more Omega 3, 7.1 times more Fiber and 11.1 times more Protein than Snacks, plantain chips, salted.
• While 1 kg of Snacks, plantain chips, salted contains 1.6 times more Energy, 65.8 times more Fat, 128.3 times more Saturated Fat and 119.8 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Snacks, plantain chips, salted offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6