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

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, plain	4%	54%	42%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, corn-based, extruded, chips, plain	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	186% 5390kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	344% 334g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	135% 43.3g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	174% 2.78g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	949% 161g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	441% 573g	175% 228g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	4.4% 3.2g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	105% 40g	168% 64g	38g per day for Men 19-50 years
Protein	110% 61.7g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, plain	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.6% 8.4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	92% 1.2mg	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	20% 80μg	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.5% 63μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, plain	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	138% 1380mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	240% 2.16mg	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	278% 22mg	8mg per day for Men 19-50 years
Magnesium	171% 720mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	187% 4.3mg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	138% 76μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	343% 5140mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	18% 669g	3700g per day for Men 19-50 years

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

• Snacks, corn-based, extruded, chips, plain have 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B6 and 241 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.4 times more Vitamin B1, 16.3 times more Vitamin B9, more Vitamin C and 1.3 times more Vitamin K than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Snacks, corn-based, extruded, chips, plain as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Snacks, corn-based, extruded, chips, plain have 3.9 times more Calcium, 1.7 times more Magnesium, 1.4 times more Phosphorus, 6.9 times more Selenium, 514 times more Sodium and 1.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Copper, 1.9 times more Iron, 1.3 times more Manganese, 2.8 times more Potassium and 62.6 times more Water than Snacks, corn-based, extruded, chips, plain.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, corn-based, extruded, chips, plain have 4.2 times more Energy, 66.7 times more Fat, 59.3 times more Saturated Fat, 1.6 times more Omega 3, 149.4 times more Omega 6 and 2.5 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Fiber and 1.4 times more Protein than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.