Comparing Nutrients in 1 kilogram Snacks, potato chips, plain, salted VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, plain, salted	5%	56%	39%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, potato chips, plain, salted	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	183% 5320kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	350% 340g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	465% 79g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	414% 538g	175% 228g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	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	0% 0g	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	% 3.3g	NA	g per day for Men 19-50 years
Fiber	81.6% 31g	195% 74g	38g per day for Men 19-50 years
Protein	114% 64g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, salted	Boiled 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	178% 2.13mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.7% 0.88mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	298% 47.6mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	191% 9.56mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	408% 5.3mg	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	72.5% 290μg	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	240% 216mg	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	697% 105mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	184% 221μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, plain, salted	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	21% 210mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	269% 2.42mg	0.9mg per day for Men 19-50 years
Fluoride	15.3% 613μg	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	160% 13mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	207% 4.77mg	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	219% 1530mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	352% 11960mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	351% 5270mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato chips, plain, salted VS Boiled Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Snacks, potato chips, plain, salted has 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 8.2 times more Vitamin B3, 4.3 times more Vitamin B5, 4.4 times more Vitamin B6, 18 times more Vitamin C, 348.3 times more Vitamin E and 2.6 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 4.5 times more Vitamin B9 than Snacks, potato chips, plain, salted.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Snacks, potato chips, plain, salted as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Snacks, potato chips, plain, salted vs Boiled Red Kidney Beans:

• 1 kilogram of Snacks, potato chips, plain, salted has 1.4 times more Magnesium, 3 times more Potassium, 2.1 times more Selenium and 263.5 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.3 times more Calcium and 2.3 times more Iron than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Boiled Red Kidney Beans contain similar levels of Copper, Manganese, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, potato chips, plain, salted has 4.2 times more Energy, 68 times more Fat, 47.2 times more Saturated Fat, 2.1 times more Omega 3, 73.9 times more Omega 6 and 2.4 times more Carbohydrate than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.4 times more Fiber and 1.4 times more Protein than Snacks, potato chips, plain, salted.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6