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

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, tortilla chips, plain, white corn, salted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	163% 4720kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	213% 207g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	88% 28g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	144% 2.3g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	619% 105g	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	521% 678g	172% 224g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	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	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	245% 93g	38g per day for Men 19-50 years
Protein	127% 71g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, plain, white corn, salted	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	117% 1.4mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.4% 8.4mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.4% 2.97mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	30% 120μg	185% 740μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	174% 209μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, plain, white corn, salted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	106% 1060mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	321% 2.9mg	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	373% 30mg	8mg per day for Men 19-50 years
Magnesium	200% 840mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	169% 3.88mg	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	321% 2250mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	53.5% 1820mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	219% 3280mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	125% 14mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	0.71% 26.4g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, plain, white corn, salted VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, tortilla chips, plain, white corn, salted 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, tortilla chips, plain, white corn, salted vs Boiled California Red Kidney Beans:

• 1 kilogram of Snacks, tortilla chips, plain, white corn, salted has 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 6.2 times more Vitamin B9 than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Snacks, tortilla chips, plain, white corn, salted as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Snacks, tortilla chips, plain, white corn, salted has 1.6 times more Calcium, 1.8 times more Magnesium, 1.2 times more Manganese, 1.6 times more Phosphorus, 3.7 times more Selenium, 82 times more Sodium and 1.6 times more Zinc than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 3 times more Copper, 2 times more Iron and 2.3 times more Potassium than Snacks, tortilla chips, plain, white corn, salted.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, tortilla chips, plain, white corn, salted has 3.8 times more Energy, 229.8 times more Fat, 200.8 times more Saturated Fat, 7.2 times more Omega 3, 526.1 times more Omega 6 and 3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.7 times more Fiber and 1.3 times more Protein than Snacks, tortilla chips, plain, white corn, salted.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6