Comparing Nutrients in 1 kilogram Snacks, tortilla chips, low fat, unsalted VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, low fat, unsalted	11%	12%	77%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snacks, tortilla chips, low fat, unsalted	Red Kidney Beans	Recommended Dietary Allowance
Energy	143% 4160kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	58.8% 57g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	26.6% 8.5g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	148% 25.2g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	616% 801g	471% 613g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	29% 21g	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	139% 53g	400% 152g	38g per day for Men 19-50 years
Protein	196% 110g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, low fat, unsalted	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	183% 2.2mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	305% 3.97mg	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	40% 160μg	985% 3940μg	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	2.22% 2mg	50% 45mg	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	235% 35.3mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	174% 209μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, low fat, unsalted	Red Kidney Beans	Recommended Dietary Allowance
Calcium	159% 1590mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	200% 16mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	231% 970mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	NA	483% 11mg	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	454% 3180mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	80% 2720mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	285% 157μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	254% 28mg	11mg per day for Men 19-50 years
Water	0.46% 17g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, low fat, unsalted VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, tortilla chips, low fat, unsalted versus 1 kg of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, tortilla chips, low fat, unsalted vs Red Kidney Beans:

• 1 kilogram of Snacks, tortilla chips, low fat, unsalted has 1.3 times more Vitamin B2, 16.8 times more Vitamin E and 3.7 times more Vitamin K than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.8 times more Vitamin B1, 5 times more Vitamin B3, 2.2 times more Vitamin B6, 24.6 times more Vitamin B9 and 22.5 times more Vitamin C than Snacks, tortilla chips, low fat, unsalted.
• 1 kilogram of Snacks, tortilla chips, low fat, unsalted have insufficient amounts of Vitamin C
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Snacks, tortilla chips, low fat, unsalted as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Snacks, tortilla chips, low fat, unsalted vs Red Kidney Beans:

• 1 kilogram of Snacks, tortilla chips, low fat, unsalted has 1.9 times more Calcium and 4.9 times more Selenium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 6.4 times more Copper, 4.2 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 5 times more Potassium and 2.4 times more Zinc than Snacks, tortilla chips, low fat, unsalted.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, tortilla chips, low fat, unsalted has 1.2 times more Energy, 5.4 times more Fat, 5.5 times more Saturated Fat, 11.1 times more Omega 6 and 1.3 times more Carbohydrate than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 4.6 times more Omega 3, 2.5 times more Sugars, 2.9 times more Fiber and 2 times more Protein than Snacks, tortilla chips, low fat, unsalted.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6