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

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Navy Beans	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	116% 3370kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	254% 246g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	111% 35.4g	32g per day for Men 19-50 years
Omega 3	336% 5.38g	147% 2.35g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	776% 132g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	467% 608g	483% 627g	130g per day for Men 19-50 years
Sugars	53.5% 38.8g	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	0% 0g	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	% 2.1g	% 4.4g	g per day for Men 19-50 years
Sucrose	% 33.3g	% 10.7g	g per day for Men 19-50 years
Fiber	403% 153g	105% 40g	38g per day for Men 19-50 years
Protein	399% 223g	128% 72g	56g per day for Men 19-50 years

Vitamins

	Navy 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	646% 7.75mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.44mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	329% 4.3mg	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	910% 3640μg	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	NA	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	147% 1470mg	134% 1340mg	1000mg per day for Men 19-50 years
Copper	927% 8.34mg	112% 1mg	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	686% 55mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	417% 1750mg	207% 870mg	420mg per day for Men 19-50 years
Manganese	617% 14mg	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	581% 4070mg	360% 2520mg	700mg per day for Men 19-50 years
Potassium	349% 11850mg	76% 2590mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	346% 5190mg	1500mg per day for Men 19-50 years
Zinc	332% 36.5mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	3.27% 121g	0.85% 31.4g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Navy Beans has 16.1 times more Vitamin B1, 2.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.8 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• 1 kilogram of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin K

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

• 1 kilogram of Navy Beans has 8.3 times more Copper, 4 times more Iron, 2 times more Magnesium, 3.9 times more Manganese, 1.6 times more Phosphorus, 4.6 times more Potassium, 1.5 times more Selenium and 2.6 times more Zinc than Snacks, tortilla chips, ranch-flavor.
• While 1 kg of Snacks, tortilla chips, ranch-flavor contains 103.8 times more Sodium than Raw Navy Beans.
• Both Navy Beans and Snacks, tortilla chips, ranch-flavor contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navy Beans has 2.3 times more Omega 3, 1.3 times more Sugars, 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, 16.4 times more Fat, 20.8 times more Saturated Fat and 39.4 times more Omega 6 than Raw Navy Beans.
• Both Navy Beans and Snacks, tortilla chips, ranch-flavor offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Navy Beans provide inadequate amounts of Omega 6