Comparing Nutrients in 1 kilogram Snacks, tortilla chips, ranch-flavor VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Red Kidney Beans	Recommended Dietary Allowance
Energy	173% 5010kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	254% 246g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	111% 35.4g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	147% 2.35g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	776% 132g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	483% 627g	471% 613g	130g per day for Men 19-50 years
Sugars	41.8% 30.3g	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	4.7% 3.4g	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	% 4.4g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	105% 40g	400% 152g	38g per day for Men 19-50 years
Protein	128% 72g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	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	NA	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	50% 45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Red Kidney Beans	Recommended Dietary Allowance
Calcium	134% 1340mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	112% 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	173% 14mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	159% 3.65mg	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	360% 2520mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	76% 2590mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	346% 5190mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	254% 28mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, ranch-flavor VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, tortilla chips, ranch-flavor 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, ranch-flavor vs Red Kidney Beans:

• 1 kg of Raw Red Kidney Beans contains 12.7 times more Vitamin B1, 3.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6, more Vitamin C and 4 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• 1 kilogram of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 1 kilogram for Snacks, tortilla chips, ranch-flavor vs Red Kidney Beans:

• 1 kilogram of Snacks, tortilla chips, ranch-flavor has 1.6 times more Calcium, 2.3 times more Selenium and 43.3 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 6.9 times more Copper, 4.8 times more Iron, 1.6 times more Magnesium, 3 times more Manganese, 1.6 times more Phosphorus, 5.2 times more Potassium and 2 times more Zinc than Snacks, tortilla chips, ranch-flavor.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, tortilla chips, ranch-flavor has 1.5 times more Energy, 23.2 times more Fat, 23 times more Saturated Fat, 57.9 times more Omega 6 and 1.4 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.5 times more Omega 3, 3.8 times more Fiber and 3.1 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6