Comparing Nutrients in 1 pound Snacks, corn-based, extruded, chips, plain VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, plain	4%	54%	42%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, corn-based, extruded, chips, plain	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	84.3% 2445kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	156% 151g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	61.4% 19.6g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	79% 1.26g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	431% 73g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 260g	79.6% 103g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	2% 1.45g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.22g	NA	g per day for Men 19-50 years
Fiber	47.7% 18g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	50% 28g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, plain	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.3% 0.76mg	42% 0.54mg	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	9.07% 36.3μg	147% 590μg	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	0% 0mg	6.05% 5.44mg	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	219% 32.8mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.6μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, plain	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	62.6% 626mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	122% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	5.9% 235μg	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	68% 5.44mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	77.8% 327mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	94% 2.16mg	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	126% 880mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	62.7% 34.5μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	155% 2331mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, chips, plain VS Boiled Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Snacks, corn-based, extruded, chips, plain vs Boiled Red Kidney Beans:

• 1 pound of Snacks, corn-based, extruded, chips, plain has 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B6 and 241 times more Vitamin E than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 3.4 times more Vitamin B1, 16.3 times more Vitamin B9 and 1.3 times more Vitamin K than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Boiled Red Kidney Beans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Snacks, corn-based, extruded, chips, plain as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Snacks, corn-based, extruded, chips, plain vs Boiled Red Kidney Beans:

• 1 pound of Snacks, corn-based, extruded, chips, plain has 4.9 times more Calcium, 1.6 times more Magnesium, 1.4 times more Phosphorus, 6.3 times more Selenium, 257 times more Sodium and 1.2 times more Zinc than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 2.4 times more Copper, 2.5 times more Iron, 1.4 times more Manganese and 2.8 times more Potassium than Snacks, corn-based, extruded, chips, plain.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, corn-based, extruded, chips, plain has 4.2 times more Energy, 66.7 times more Fat, 60.2 times more Saturated Fat, 1.7 times more Omega 3, 150.8 times more Omega 6 and 2.5 times more Carbohydrate than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 1.9 times more Fiber and 1.4 times more Protein than Snacks, corn-based, extruded, chips, plain.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6