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

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, corn-based, extruded, chips, unsalted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	87% 2527kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	156% 151g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	61.6% 19.7g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	169% 2.7g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	440% 74.8g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 260g	78% 102g	130g per day for Men 19-50 years
Sugars	8.82% 6.4g	NA	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	52.5% 20g	111% 42g	38g per day for Men 19-50 years
Protein	53.5% 30g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, unsalted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	36.3% 0.47mg	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	7.94% 31.8μg	84% 336μg	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	10% 9.07mg	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	41% 6.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	127% 152μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, unsalted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	56.2% 562mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	146% 1.3mg	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	96% 7.7mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	NA	62.7% 1.44mg	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	119% 835mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	55.3% 30.4μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	8.2% 304g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Snacks, corn-based, extruded, chips, unsalted versus 1 lb of Boiled California 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, unsalted vs Boiled California Red Kidney Beans:

• 1 pound of Snacks, corn-based, extruded, chips, unsalted has 2.6 times more Vitamin B2, 2.7 times more Vitamin B3, 2 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 10.6 times more Vitamin B9 than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B9
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Snacks, corn-based, extruded, chips, unsalted as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Snacks, corn-based, extruded, chips, unsalted has 1.9 times more Calcium, 1.5 times more Magnesium, 1.3 times more Phosphorus and 5.6 times more Selenium than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.8 times more Iron and 2.3 times more Potassium than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted and Boiled California Red Kidney Beans contain similar levels of Copper and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, corn-based, extruded, chips, unsalted has 4.5 times more Energy, 371.1 times more Fat, 310.3 times more Saturated Fat, 18.7 times more Omega 3, 824.4 times more Omega 6 and 2.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.1 times more Fiber and 1.4 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6