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

Macros Ratio

	Protein	Fat	Carbs
Snacks, pita chips, salted	10%	30%	60%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, pita chips, salted	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	71.5% 2073kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	54% 9.2g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 310g	79.6% 103g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	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	8.45% 6.12g	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	45.4% 17.2g	76.4% 29g	38g per day for Men 19-50 years
Protein	95% 53.5g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, pita chips, salted	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	212% 2.54mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.4% 2.27mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	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	153% 612μg	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	210% 31.4mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pita chips, salted	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	7.7% 77mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	109% 0.98mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	85% 1.95mg	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	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	273% 150μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	258% 3874mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	8.2% 304g	3700g per day for Men 19-50 years

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

• Snacks, pita chips, salted have 3.5 times more Vitamin B1, 5.3 times more Vitamin B2, 12.2 times more Vitamin B3, 2.3 times more Vitamin B5 and 231 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C and 7 times more Vitamin K than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Snacks, pita chips, salted as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Snacks, pita chips, salted have 2.1 times more Iron, 1.5 times more Manganese, 30.1 times more Selenium and 854 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Calcium, 1.5 times more Copper, 3.1 times more Potassium and 33.5 times more Water than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted and Boiled All Types Kidney Beans have similar amounts of Magnesium, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, pita chips, salted have 3.6 times more Energy, 30.4 times more Fat, 18.4 times more Saturated Fat, 18.7 times more Omega 6, 3 times more Carbohydrate, 14.9 times more Sugars and 1.4 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Omega 3 and 1.7 times more Fiber than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.