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

Macros Ratio

	Protein	Fat	Carbs
Snacks, pita chips, salted	10%	30%	60%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snacks, pita chips, salted	Red Kidney Beans	Recommended Dietary Allowance
Energy	158% 4570kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	157% 152g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	42% 13.4g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	119% 20.2g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	525% 683g	471% 613g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	29% 21g	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	18.6% 13.5g	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	% 8.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	100% 38g	400% 152g	38g per day for Men 19-50 years
Protein	211% 118g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Snacks, pita chips, salted	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	467% 5.6mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	236% 3.07mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	305% 3.97mg	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	338% 1350μg	985% 3940μg	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	50% 45mg	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	462% 69.3mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pita chips, salted	Red Kidney Beans	Recommended Dietary Allowance
Calcium	17% 170mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	0.55% 22μg	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	574% 46mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	285% 6.56mg	483% 11mg	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	177% 1240mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	602% 331μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	569% 8540mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	87.3% 9.6mg	254% 28mg	11mg per day for Men 19-50 years
Water	0.54% 20g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Snacks, pita chips, salted has 1.4 times more Vitamin B2, 3.3 times more Vitamin B3 and 33 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.6 times more Vitamin B5, 3.6 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C and 4.7 times more Vitamin K than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted and Red Kidney Beans provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Snacks, pita chips, salted have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Snacks, pita chips, salted as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Snacks, pita chips, salted has 10.3 times more Selenium and 71.2 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 4.9 times more Calcium, 5 times more Copper, 1.5 times more Iron, 3.7 times more Magnesium, 1.7 times more Manganese, 3.3 times more Phosphorus, 10.5 times more Potassium and 2.9 times more Zinc than Snacks, pita chips, salted.
• 1 kilogram of Snacks, pita chips, salted lack sufficient amounts of Calcium
• Both Snacks, pita chips, salted as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, pita chips, salted has 1.4 times more Energy, 14.3 times more Fat, 8.7 times more Saturated Fat, 8.9 times more Omega 6 and 2.3 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3.6 times more Omega 3, 4 times more Fiber and 1.9 times more Protein than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted and Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6