Comparing Nutrients in 1 pound Snacks, pita chips, salted VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, pita chips, salted	10%	30%	60%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Snacks, pita chips, salted	Canned Kidney Beans	Recommended Dietary Allowance
Energy	71.5% 2073kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	54% 9.2g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 310g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	11.6% 8.4g	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	8.45% 6.12g	0% 0g	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	% 3.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.4g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	95% 53.5g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, pita chips, salted	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	212% 2.54mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.4% 2.27mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	26% 0.34mg	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	153% 612μg	41% 163μg	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	210% 31.4mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pita chips, salted	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	7.7% 77mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	68% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	0.011% 0.45μg	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	260% 21mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	33% 0.76mg	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	80.4% 562mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	273% 150μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	258% 3874mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, pita chips, salted vs Canned Kidney Beans:

• Snacks, pita chips, salted have 4.8 times more Vitamin B1, 6 times more Vitamin B2, 17.1 times more Vitamin B3, 3.6 times more Vitamin B5, 1.5 times more Vitamin B6, 3.8 times more Vitamin B9 and 346.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C and 3.4 times more Vitamin K than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snacks, pita chips, salted vs Canned Kidney Beans:

• Snacks, pita chips, salted have 3.9 times more Iron, 1.4 times more Magnesium, 3.9 times more Manganese, 1.4 times more Phosphorus, 36.8 times more Selenium, 2.9 times more Sodium and 2.1 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Calcium, 1.8 times more Potassium and 39 times more Water than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted and Canned All Types Kidney Beans have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, pita chips, salted have 5.4 times more Energy, 25.3 times more Fat, 9.5 times more Saturated Fat, 1.2 times more Omega 3, 19.1 times more Omega 6, 4.7 times more Carbohydrate, 2.6 times more Sugars, more Fructose and 2.3 times more Protein than Canned All Types Kidney Beans.
• Both Snacks, pita chips, salted and Canned All Types Kidney Beans have similar amounts of Fiber per 1 lb.
• Both Snacks, pita chips, salted as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.