Comparing Nutrients in 1 kilogram Snacks, tortilla chips, plain, white corn, salted VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, tortilla chips, plain, white corn, salted	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	163% 4720kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	213% 207g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	88% 28g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	144% 2.3g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	619% 105g	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	521% 678g	175% 228g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	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	% 7.8g	NA	g per day for Men 19-50 years
Fiber	142% 54g	168% 64g	38g per day for Men 19-50 years
Protein	127% 71g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, plain, white corn, salted	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	117% 1.4mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.4% 8.4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.4% 2.97mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	30% 120μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	150% 3.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	235% 35.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	174% 209μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, plain, white corn, salted	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	106% 1060mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	240% 2.16mg	0.9mg per day for Men 19-50 years
Fluoride	13% 519μg	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	190% 15mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	200% 840mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	169% 3.88mg	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	321% 2250mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	53.5% 1820mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	219% 3280mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	125% 14mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.71% 26.4g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, tortilla chips, plain, white corn, salted vs Boiled Kidney Beans:

• Snacks, tortilla chips, plain, white corn, salted have 1.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin B12, 117.7 times more Vitamin E and 2.5 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10.8 times more Vitamin B9 and more Vitamin C than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 1 kg.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, tortilla chips, plain, white corn, salted vs Boiled Kidney Beans:

• Snacks, tortilla chips, plain, white corn, salted have 3 times more Calcium, 2 times more Magnesium, 1.6 times more Phosphorus, 4 times more Selenium, 328 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Copper, 1.5 times more Iron, 2.2 times more Potassium and 25.4 times more Water than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Boiled All Types Kidney Beans have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, tortilla chips, plain, white corn, salted have 3.7 times more Energy, 41.4 times more Fat, 38.5 times more Saturated Fat, 1.4 times more Omega 3, 97.4 times more Omega 6, 3 times more Carbohydrate and 2.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Snacks, tortilla chips, plain, white corn, salted and Boiled All Types Kidney Beans have similar amounts of Fiber and Protein per 1 kg.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.