Comparing Nutrients in 1 kilogram Snacks, potato sticks VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato sticks	5%	56%	39%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, potato sticks	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	180% 5220kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	355% 344g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	278% 88.8g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	43.8% 0.7g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1047% 178g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	410% 533g	172% 224g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	NA	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	89.5% 34g	245% 93g	38g per day for Men 19-50 years
Protein	120% 67g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato sticks	Boiled California 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	80% 0.96mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.2% 1.16mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 48mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80.6% 4.03mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	80% 1.04mg	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	100% 400μg	185% 740μg	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	526% 473mg	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	607% 91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	184% 221μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato sticks	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 180mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	321% 2.9mg	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	284% 22.7mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	138% 3.18mg	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	246% 1720mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	364% 12370mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	422% 6330mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	90% 9.9mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	0.59% 22g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato sticks VS Boiled California Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Snacks, potato sticks vs Boiled California Red Kidney Beans:

• 1 kilogram of Snacks, potato sticks has 1.9 times more Vitamin B2, 8.9 times more Vitamin B3, 1.8 times more Vitamin B5, 3.1 times more Vitamin B6 and 39.4 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.3 times more Vitamin B1 and 1.9 times more Vitamin B9 than Snacks, potato sticks.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Snacks, potato sticks as well as Boiled California 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 sticks vs Boiled California Red Kidney Beans:

• 1 kilogram of Snacks, potato sticks has 1.3 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 3 times more Potassium, 6.8 times more Selenium and 158.3 times more Sodium than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 3.7 times more Calcium and 1.3 times more Iron than Snacks, potato sticks.
• Both Snacks, potato sticks and Boiled California Red Kidney Beans contain similar levels of Copper and Zinc per one kilogram.
• 1 kilogram of Snacks, potato sticks lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, potato sticks has 4.2 times more Energy, 382.2 times more Fat, 634.3 times more Saturated Fat, 2.2 times more Omega 3, 890 times more Omega 6 and 2.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 2.7 times more Fiber and 1.4 times more Protein than Snacks, potato sticks.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6