Comparing Nutrients in 1 pound Boiled Kidney Beans VS Snacks, banana chips

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, banana chips	2%	55%	43%

Macro Nutrients

	Boiled Kidney Beans	Snacks, banana chips	Recommended Dietary Allowance
Energy	20% 576kcal	81% 2354kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	157% 152g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	411% 131g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	16.5% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	204% 265g	130g per day for Men 19-50 years
Sugars	2% 1.45g	221% 160g	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	76.4% 29g	92% 35g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, banana chips	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	5.93% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	20% 3.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	56.2% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	91% 1.18mg	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	147% 590μg	16% 63.5μg	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	6.05% 5.44mg	31.8% 28.6mg	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	0.91% 0.14mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, banana chips	Recommended Dietary Allowance
Calcium	16% 159mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	103% 0.93mg	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	126% 10mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	82% 345mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	308% 7.08mg	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	89.4% 626mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	71.5% 2431mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.53% 19.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Snacks, banana chips:

• Boiled All Types Kidney Beans have 1.9 times more Vitamin B1, 3.4 times more Vitamin B2, 9.3 times more Vitamin B9 and 6.5 times more Vitamin K than Snacks, banana chips.
• While Snacks, banana chips contain 2.8 times more Vitamin B5, 2.2 times more Vitamin B6, 5.3 times more Vitamin C and 8 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, banana chips have similar amounts of Vitamin B3 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Snacks, banana chips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Snacks, banana chips:

• Boiled All Types Kidney Beans have 1.9 times more Calcium, 1.8 times more Iron, 2.5 times more Phosphorus, 1.3 times more Zinc and 15.6 times more Water than Snacks, banana chips.
• While Snacks, banana chips contain 1.8 times more Magnesium, 3.6 times more Manganese, 1.3 times more Potassium and 1.4 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, banana chips have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 17 times more Omega 3 and 3.8 times more Protein than Snacks, banana chips.
• While Snacks, banana chips contain 4.1 times more Energy, 67.2 times more Fat, 396.8 times more Saturated Fat, 5.7 times more Omega 6, 2.6 times more Carbohydrate and 110.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, banana chips have similar amounts of Fiber per 1 lb.
• Both Boiled All Types Kidney Beans as well as Snacks, banana chips have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.