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

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, corn-based, extruded, chips, unsalted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	192% 5570kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	344% 334g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	136% 43.4g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	373% 5.97g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	970% 165g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	442% 574g	172% 224g	130g per day for Men 19-50 years
Sugars	19.4% 14g	NA	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	NA	g per day for Men 19-50 years
Fiber	116% 44g	245% 93g	38g per day for Men 19-50 years
Protein	118% 66g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, unsalted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	80% 1.04mg	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	17.5% 70μg	185% 740μg	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	22.2% 20mg	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	91% 13.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	280% 336μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, unsalted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	124% 1240mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	277% 2.5mg	321% 2.9mg	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	213% 17mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	NA	138% 3.18mg	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	263% 1840mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	54.4% 1850mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	77.3% 8.5mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	0.27% 10g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, chips, unsalted VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, corn-based, extruded, chips, unsalted versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Snacks, corn-based, extruded, chips, unsalted has 2.6 times more Vitamin B2, 2.7 times more Vitamin B3, 2 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 10.6 times more Vitamin B9 than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B9
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Snacks, corn-based, extruded, chips, unsalted as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Snacks, corn-based, extruded, chips, unsalted has 1.9 times more Calcium, 1.5 times more Magnesium, 1.3 times more Phosphorus and 5.6 times more Selenium than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.8 times more Iron and 2.3 times more Potassium than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted and Boiled California Red Kidney Beans contain similar levels of Copper and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, corn-based, extruded, chips, unsalted has 4.5 times more Energy, 371.1 times more Fat, 310.3 times more Saturated Fat, 18.7 times more Omega 3, 824.4 times more Omega 6 and 2.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 2.1 times more Fiber and 1.4 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6