Comparing Nutrients in 1 kilogram Snacks, corn-based, extruded, chips, plain VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, plain	4%	54%	42%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Snacks, corn-based, extruded, chips, plain	Canned Kidney Beans	Recommended Dietary Allowance
Energy	186% 5390kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	344% 334g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	135% 43.3g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	174% 2.78g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	949% 161g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	441% 573g	112% 145g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	25.5% 18.5g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 18.5g	g per day for Men 19-50 years
Fiber	105% 40g	113% 43g	38g per day for Men 19-50 years
Protein	110% 61.7g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, plain	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.6% 8.4mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	57% 0.74mg	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	20% 80μg	90% 360μg	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	0% 0mg	13.3% 12mg	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	482% 72.3mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.5% 63μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, plain	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	138% 1380mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	13% 519μg	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	150% 12mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	171% 720mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	73% 1.68mg	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	277% 1940mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	138% 76μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	343% 5140mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, corn-based, extruded, chips, plain vs Canned Kidney Beans:

• Snacks, corn-based, extruded, chips, plain have 1.5 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6, 361.5 times more Vitamin E and 1.5 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.5 times more Vitamin B1, 4.5 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, corn-based, extruded, chips, plain vs Canned Kidney Beans:

• Snacks, corn-based, extruded, chips, plain have 4.1 times more Calcium, 2.7 times more Magnesium, 2 times more Manganese, 2.2 times more Phosphorus, 8.4 times more Selenium, 1.7 times more Sodium and 2.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Copper, 1.6 times more Potassium and 72.9 times more Water than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Canned All Types Kidney Beans have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, corn-based, extruded, chips, plain have 6.4 times more Energy, 55.6 times more Fat, 30.7 times more Saturated Fat, 3.4 times more Omega 3, 152.2 times more Omega 6 and 3.9 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6.9 times more Sugars than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Canned All Types Kidney Beans have similar amounts of Fiber and Protein per 1 kg.
• Both Snacks, corn-based, extruded, chips, plain as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.