Comparing Nutrients in 1 pound Boiled Red Kidney Beans VS Snacks, vegetable chips, made from garden vegetables

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%

Macro Nutrients

	Boiled Red Kidney Beans	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Energy	20% 576kcal	74% 2145kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	109% 106g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	25% 8g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	603% 9.65g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	119% 20.3g	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	211% 274g	130g per day for Men 19-50 years
Sugars	2% 1.45g	25.3% 18.3g	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	88.3% 33.6g	56% 21.3g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	78.4% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	190% 2.47mg	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	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	6.05% 5.44mg	24.7% 22.2mg	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	146% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	66% 79.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Calcium	12.7% 127mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	117% 1.05mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	54.2% 1.25mg	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	84.2% 590mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	112% 3801mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	125% 1869mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.77% 28.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Snacks, vegetable chips, made from garden vegetables per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Red Kidney Beans versus 1 lb of Snacks, vegetable chips, made from garden vegetables 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, vegetable chips, made from garden vegetables:

• 1 pound of Boiled Red Kidney Beans has 1.2 times more Vitamin B1 and 8.1 times more Vitamin B9 than Snacks, vegetable chips, made from garden vegetables.
• While 1 lb of Snacks, vegetable chips, made from garden vegetables contains 4.8 times more Vitamin B3, 2.2 times more Vitamin B5, 4.5 times more Vitamin B6, 4.1 times more Vitamin C, 161.3 times more Vitamin E and 2.1 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, vegetable chips, made from garden vegetables provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled Red Kidney Beans as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Red Kidney Beans vs Snacks, vegetable chips, made from garden vegetables:

• 1 pound of Boiled Red Kidney Beans has 1.9 times more Iron, 1.7 times more Manganese and 2.1 times more Zinc than Snacks, vegetable chips, made from garden vegetables.
• While 1 lb of Snacks, vegetable chips, made from garden vegetables contains 1.9 times more Calcium, 2.1 times more Potassium and 206 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, vegetable chips, made from garden vegetables contain similar levels of Copper, Magnesium and Phosphorus per one pound.
• 1 pound of Snacks, vegetable chips, made from garden vegetables lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 1.6 times more Fiber and 1.6 times more Protein than Snacks, vegetable chips, made from garden vegetables.
• While 1 lb of Snacks, vegetable chips, made from garden vegetables contains 3.7 times more Energy, 46.6 times more Fat, 24.5 times more Saturated Fat, 12.7 times more Omega 3, 41.8 times more Omega 6, 2.7 times more Carbohydrate and 12.6 times more Sugars than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6