Comparing Nutrients in 1 pound California Red Kidney Beans VS Tortilla chips, low fat, baked without fat

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Tortilla chips, low fat, baked without fat	11%	12%	77%

Macro Nutrients

	California Red Kidney Beans	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Energy	51.6% 1497kcal	70% 2032kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	12% 3.86g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	67.3% 11.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	280% 364g	130g per day for Men 19-50 years
Sugars	NA	4.2% 3.04g	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	297% 113g	63.3% 24g	38g per day for Men 19-50 years
Protein	197% 111g	89% 50g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	63% 0.82mg	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	447% 1787μg	18% 72.6μg	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	22.7% 20.4mg	1% 0.91mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Calcium	88.5% 885mg	72% 721mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	55.4% 0.5mg	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	530% 42.4mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	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	262% 1837mg	206% 1442mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	36.3% 1234mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	129% 71.2μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	156% 2345mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.21% 7.7g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Tortilla chips, low fat, baked without fat per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Tortilla chips, low fat, baked without fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Tortilla chips, low fat, baked without fat:

• 1 pound of California Red Kidney Beans has 2.4 times more Vitamin B1, 4.9 times more Vitamin B3, 2.2 times more Vitamin B6, 24.6 times more Vitamin B9 and 22.5 times more Vitamin C than Tortilla chips, low fat, baked without fat.
• While 1 lb of Tortilla chips, low fat, baked without fat contains 1.3 times more Vitamin B2 than Raw California Red Kidney Beans.
• 1 pound of Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Tortilla chips, low fat, baked without fat:

• 1 pound of California Red Kidney Beans has 1.2 times more Calcium, 10 times more Copper, 5.8 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus, 5.5 times more Potassium and 2.2 times more Zinc than Tortilla chips, low fat, baked without fat.
• While 1 lb of Tortilla chips, low fat, baked without fat contains 4.9 times more Selenium and 47 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 4.7 times more Fiber and 2.2 times more Protein than Tortilla chips, low fat, baked without fat.
• While 1 lb of Tortilla chips, low fat, baked without fat contains 1.4 times more Energy, 22.8 times more Fat, 23.6 times more Saturated Fat, 46.7 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Tortilla chips, low fat, baked without fat offer comparable quantities of Omega 3 per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6