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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, taro chips	2%	44%	54%

Macro Nutrients

	Boiled Kidney Beans	Snacks, taro chips	Recommended Dietary Allowance
Energy	20% 576kcal	78% 2259kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	91% 29g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	342% 58g	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	238% 309g	130g per day for Men 19-50 years
Sugars	2% 1.45g	24% 17.3g	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	86% 32.7g	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, taro chips	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	65.8% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	153% 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	147% 590μg	22.7% 91μg	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	25% 22.7mg	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	343% 51.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	68% 81.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, taro chips	Recommended Dietary Allowance
Calcium	16% 159mg	27.2% 272mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	141% 1.27mg	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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	0.2% 0.005mg	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	85% 594mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	101% 3425mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	103% 1551mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.25% 9.07g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2 times more Vitamin B2 and 6.5 times more Vitamin B9 than Snacks, taro chips.
• While Snacks, taro chips contain 3 times more Vitamin B5, 3.7 times more Vitamin B6, 4.2 times more Vitamin C, 378 times more Vitamin E and 2.1 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, taro chips have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Snacks, taro 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, taro chips:

• Boiled All Types Kidney Beans have 1.9 times more Iron, 430 times more Manganese, 2.6 times more Zinc and 33.5 times more Water than Snacks, taro chips.
• While Snacks, taro chips contain 1.7 times more Calcium, 1.3 times more Copper, 2 times more Magnesium, 1.9 times more Potassium, 1.6 times more Selenium and 342 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, taro chips have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 2.8 times more Omega 3 and 3.8 times more Protein than Snacks, taro chips.
• While Snacks, taro chips contain 3.9 times more Energy, 49.8 times more Fat, 88.1 times more Saturated Fat, 118.7 times more Omega 6, 3 times more Carbohydrate and 11.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, taro chips have similar amounts of Fiber per 1 lb.
• Both Boiled All Types Kidney Beans as well as Snacks, taro chips have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.