Comparing Nutrients in 1 kilogram Snacks, potato chips, made from dried potatoes, reduced fat VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, potato chips, made from dried potatoes, reduced fat	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	173% 5020kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	269% 261g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	211% 67.6g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	713% 121g	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	498% 648g	175% 228g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	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	2.2% 1.6g	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	% 3.9g	NA	g per day for Men 19-50 years
Fiber	84.2% 32g	168% 64g	38g per day for Men 19-50 years
Protein	81.4% 45.6g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, made from dried potatoes, reduced fat	Boiled 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	177% 2.12mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	317% 4.12mg	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	67.5% 270μg	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	133% 120mg	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	145% 22mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, made from dried potatoes, reduced fat	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	29% 290mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	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	139% 11mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	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	184% 1290mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	224% 7600mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	300% 4500mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.6% 22g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, potato chips, made from dried potatoes, reduced fat vs Boiled Kidney Beans:

• Snacks, potato chips, made from dried potatoes, reduced fat have 1.3 times more Vitamin B1, 6.2 times more Vitamin B3, 3.8 times more Vitamin B5, 3.4 times more Vitamin B6, 10 times more Vitamin C and 72.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.9 times more Vitamin B2 and 4.8 times more Vitamin B9 than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat and Boiled All Types Kidney Beans have similar amounts of Vitamin K per 1 kg.
• Both Snacks, potato chips, made from dried potatoes, reduced fat 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, potato chips, made from dried potatoes, reduced fat vs Boiled Kidney Beans:

• Snacks, potato chips, made from dried potatoes, reduced fat have 1.9 times more Potassium, 2.6 times more Selenium and 450 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Copper, 2 times more Iron, 1.4 times more Zinc and 30.2 times more Water than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat and Boiled All Types Kidney Beans have similar amounts of Calcium, Magnesium, Manganese and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, potato chips, made from dried potatoes, reduced fat have 4 times more Energy, 52.3 times more Fat, 92.6 times more Saturated Fat, 112.3 times more Omega 6 and 2.8 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4 times more Omega 3, 2 times more Fiber and 1.9 times more Protein than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.