Comparing Nutrients in 1 kilogram Fat Free Potato Chips VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Fat Free Potato Chips	10%	1%	89%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Fat Free Potato Chips	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	131% 3790kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	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	644% 838g	175% 228g	130g per day for Men 19-50 years
Sugars	51% 37g	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	NA	NA	g per day for Men 19-50 years
Fiber	197% 75g	168% 64g	38g per day for Men 19-50 years
Protein	172% 96g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Fat Free Potato Chips	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	900% 11mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	403% 64.5mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	615% 8mg	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	113% 450μg	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	103% 93mg	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	2.67% 0.4mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	76% 91μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat Free Potato Chips	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	35% 350mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	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	446% 35.7mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	NA	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	239% 1670mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	479% 16280mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	429% 6430mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	67.3% 7.4mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.54% 20g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Fat Free Potato Chips vs Boiled Kidney Beans:

• Salted Fat Free Potato Chips have 6.8 times more Vitamin B1, 2 times more Vitamin B2, 11.2 times more Vitamin B3, 6.7 times more Vitamin B6 and 7.8 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Vitamin B9 than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips and Boiled All Types Kidney Beans have similar amounts of Vitamin K per 1 kg.
• Both Salted Fat Free Potato Chips as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Fat Free Potato Chips vs Boiled Kidney Beans:

• Salted Fat Free Potato Chips have 1.6 times more Iron, 1.7 times more Magnesium, 1.2 times more Phosphorus, 4 times more Potassium, 7.4 times more Selenium and 643 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Zinc and 33.5 times more Water than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips and Boiled All Types Kidney Beans have similar amounts of Calcium and Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Salted Fat Free Potato Chips have 3 times more Energy, 1.9 times more Omega 6, 3.7 times more Carbohydrate and 11.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Omega 3 than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips and Boiled All Types Kidney Beans have similar amounts of Fiber and Protein per 1 kg.
• Both Salted Fat Free Potato Chips as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.