Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Snacks, potato chips, lightly salted

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, potato chips, lightly salted	5%	57%	38%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Energy	19.4% 562kcal	87.6% 2540kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	165% 161g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	78% 25g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	117% 1.88g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	320% 54.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	187% 243g	130g per day for Men 19-50 years
Sugars	NA	2.13% 1.54g	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	NA	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.54g	g per day for Men 19-50 years
Fiber	111% 42g	50% 19g	38g per day for Men 19-50 years
Protein	74% 41.4g	54.4% 30.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	60.4% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	155% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	227% 2.95mg	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	84% 336μg	65.8% 263μg	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	138% 124mg	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	NA	233% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	83.5% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Calcium	30% 299mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	151% 1.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.95% 278μg	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	169% 13.5mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	94% 2.17mg	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	88.8% 621mg	96% 671mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	174% 5915mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	64.3% 35.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	56.5% 848mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	62.3% 6.85mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.17% 6.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snacks, potato chips, lightly salted per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Snacks, potato chips, lightly salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Snacks, potato chips, lightly salted:

• 1 pound of Boiled California Red Kidney Beans has 1.3 times more Vitamin B9 than Snacks, potato chips, lightly salted.
• While 1 lb of Snacks, potato chips, lightly salted contains 2.8 times more Vitamin B2, 10.1 times more Vitamin B3, 3.7 times more Vitamin B5, 6.3 times more Vitamin B6 and 22.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, potato chips, lightly salted provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Snacks, potato chips, lightly salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Snacks, potato chips, lightly salted:

• 1 pound of Boiled California Red Kidney Beans has 2.8 times more Calcium and 2.1 times more Iron than Snacks, potato chips, lightly salted.
• While 1 lb of Snacks, potato chips, lightly salted contains 1.3 times more Magnesium, 1.5 times more Manganese, 3.1 times more Potassium, 6.5 times more Selenium, 46.8 times more Sodium and 1.8 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, potato chips, lightly salted contain similar levels of Copper and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 2.2 times more Fiber and 1.4 times more Protein than Snacks, potato chips, lightly salted.
• While 1 lb of Snacks, potato chips, lightly salted contains 4.5 times more Energy, 393.2 times more Fat, 392.1 times more Saturated Fat, 12.9 times more Omega 3, 599.3 times more Omega 6 and 2.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6