Comparing Nutrients in 1 pound Boiled Red Kidney Beans VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Boiled Red Kidney Beans	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	20% 576kcal	78.4% 2272kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	115% 112g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	50% 16g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	66.6% 1.07g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	352% 60g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	219% 285g	130g per day for Men 19-50 years
Sugars	2% 1.45g	19% 13.7g	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	2.13% 1.54g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 4.85g	g per day for Men 19-50 years
Fiber	88.3% 33.6g	47.7% 18g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	58.2% 32.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	54.4% 2.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	69.8% 0.91mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	12.7% 127mg	60.8% 608mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	51% 0.46mg	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	167% 13.3mg	78.2% 6.26mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	72% 1.66mg	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	92% 644mg	163% 1143mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	60.2% 33μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	157% 2354mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.38% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Snacks, tortilla chips, ranch-flavor per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Red Kidney Beans versus 1 lb of Snacks, tortilla chips, ranch-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Red Kidney Beans vs Snacks, tortilla chips, ranch-flavor:

• 1 pound of Boiled Red Kidney Beans has 3.3 times more Vitamin B1 and 6 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• While 1 lb of Snacks, tortilla chips, ranch-flavor contains 2.2 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, tortilla chips, ranch-flavor provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Boiled Red Kidney Beans vs Snacks, tortilla chips, ranch-flavor:

• 1 pound of Boiled Red Kidney Beans has 2.4 times more Copper, 2.1 times more Iron, 1.3 times more Manganese and 1.6 times more Potassium than Snacks, tortilla chips, ranch-flavor.
• While 1 lb of Snacks, tortilla chips, ranch-flavor contains 4.8 times more Calcium, 1.9 times more Magnesium, 1.8 times more Phosphorus, 6.1 times more Selenium, 259.5 times more Sodium and 1.3 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 1.9 times more Fiber and 1.2 times more Protein than Snacks, tortilla chips, ranch-flavor.
• While 1 lb of Snacks, tortilla chips, ranch-flavor contains 3.9 times more Energy, 49.3 times more Fat, 49.2 times more Saturated Fat, 1.4 times more Omega 3, 123.3 times more Omega 6, 2.8 times more Carbohydrate and 9.5 times more Sugars than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6