Comparing Nutrients in 1 pound Canned Kidney Beans VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Canned Kidney Beans	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	13% 381kcal	78.7% 2282kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	109% 106g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	35% 11g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	311% 4.97g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	236% 40g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	228% 296g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	6.26% 4.54g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 3.86g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	63.3% 24g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Vitamin A	NA	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	35.8% 5.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	107% 5.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	74.3% 0.97mg	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	41% 163μg	11.3% 45.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	68% 1.63μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	0% 0mg	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	0.6% 0.091mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	15.4% 154mg	79% 789mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	264% 2.37mg	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	66.3% 5.3mg	132% 10.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	158% 662mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	NA	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	58.3% 408mg	130% 907mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	28.7% 975mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	101% 11mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.26% 9.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Snacks, tortilla chips, unsalted, white corn:

• Canned All Types Kidney Beans have 7.7 times more Vitamin B1, 3.6 times more Vitamin B9, more Vitamin C and 5.9 times more Vitamin K than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 2 times more Vitamin B2, 3.1 times more Vitamin B3, 8.6 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin B12 and 176.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Snacks, tortilla chips, unsalted, white corn:

• Canned All Types Kidney Beans have 19.7 times more Sodium and 37.3 times more Water than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 5.1 times more Calcium, 3.9 times more Copper, 2 times more Iron, 5.4 times more Magnesium, 2.2 times more Phosphorus, 7.4 times more Selenium and 5.3 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Snacks, tortilla chips, unsalted, white corn have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 1.9 times more Sugars than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 6 times more Energy, 38.9 times more Fat, 17.4 times more Saturated Fat, 13.4 times more Omega 3, 83.6 times more Omega 6, 4.5 times more Carbohydrate and 1.5 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Snacks, tortilla chips, unsalted, white corn have similar amounts of Fiber per 1 lb.
• Both Canned All Types Kidney Beans as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.