Comparing Nutrients in 1 kilogram Snacks, plantain chips, salted VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, plantain chips, salted	2%	50%	48%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, plantain chips, salted	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	183% 5310kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	305% 296g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	261% 83.4g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	683% 116g	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	491% 638g	175% 228g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	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	% 9.2g	NA	g per day for Men 19-50 years
Fiber	92% 35g	168% 64g	38g per day for Men 19-50 years
Protein	40.7% 23g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, plantain chips, salted	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	76.7% 690μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	220% 11mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	354% 4.6mg	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	87.5% 350μg	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	357% 321mg	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	336% 50.4mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	238% 286μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, plantain chips, salted	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	9% 90mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	220% 1.98mg	240% 2.16mg	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	121% 9.7mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	169% 710mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	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	111% 780mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	231% 7860mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	135% 2020mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.56% 21g	18% 669g	3700g per day for Men 19-50 years

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

• Snacks, plantain chips, salted have more Vitamin A, 1.4 times more Vitamin B3, 5 times more Vitamin B5, 3.8 times more Vitamin B6, 26.8 times more Vitamin C, 168 times more Vitamin E and 3.4 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 3.7 times more Vitamin B9 than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, plantain chips, salted vs Boiled Kidney Beans:

• Snacks, plantain chips, salted have 1.7 times more Magnesium, 1.9 times more Potassium and 202 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.9 times more Calcium, 2.3 times more Iron, 1.6 times more Manganese, 1.8 times more Phosphorus, 2.8 times more Selenium, 2.7 times more Zinc and 32 times more Water than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Boiled All Types Kidney Beans have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, plantain chips, salted have 4.2 times more Energy, 59.2 times more Fat, 114.2 times more Saturated Fat, 107.6 times more Omega 6, 2.8 times more Carbohydrate and 2.9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Omega 3, 1.8 times more Fiber and 3.8 times more Protein than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.