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

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Snacks, corn-based, extruded, chips, unsalted	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	87% 2527kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	156% 151g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	61.6% 19.7g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	169% 2.7g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	440% 74.8g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 260g	204% 265g	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	297% 113g	38g per day for Men 19-50 years
Protein	53.5% 30g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, unsalted	Royal 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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	138% 1.8mg	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	446% 1783μg	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	22.7% 20.4mg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	56.2% 562mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	504% 4.54mg	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	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	NA	219% 5.03mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	55.3% 30.4μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	110% 12mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, chips, unsalted VS Royal 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 Royal 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 Royal Red Kidney Beans:

• 1 lb of Raw Royal Red Kidney Beans contains 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B6, 56.1 times more Vitamin B9 and 2.3 times more Vitamin C than Snacks, corn-based, extruded, chips, unsalted.
• 1 pound of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B9
• Both Snacks, corn-based, extruded, chips, unsalted as well as Raw Royal 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 Royal Red Kidney Beans:

• 1 pound of Snacks, corn-based, extruded, chips, unsalted has 2.1 times more Selenium than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 4 times more Copper, 5.1 times more Iron, 2 times more Magnesium, 2.2 times more Phosphorus, 7.3 times more Potassium and 3.1 times more Zinc than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted and Royal Red Kidney Beans contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, corn-based, extruded, chips, unsalted has 1.7 times more Energy, 74.2 times more Fat, 66.8 times more Saturated Fat, 3.9 times more Omega 3 and 170 times more Omega 6 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 5.7 times more Fiber and 3.8 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted and Royal Red Kidney Beans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6