Comparing Nutrients in 1 pound Fat Free Potato Chips VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Fat Free Potato Chips	10%	1%	89%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Fat Free Potato Chips	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	59.3% 1719kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.34% 0.91g	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	292% 380g	78% 102g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	89.5% 34g	111% 42g	38g per day for Men 19-50 years
Protein	78% 43.7g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Fat Free Potato Chips	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	408% 4.9mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	183% 29.2mg	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	279% 3.63mg	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	51% 204μg	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	47% 42mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.4% 41.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat Free Potato Chips	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	16% 159mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	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	202% 16mg	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	108% 757mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	217% 7384mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	67% 36.7μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	194% 2917mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.36mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Fat Free Potato Chips VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Fat Free Potato Chips 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 Fat Free Potato Chips vs Boiled California Red Kidney Beans:

• 1 pound of Fat Free Potato Chips has 8.4 times more Vitamin B1, 1.9 times more Vitamin B2, 11.9 times more Vitamin B3, 7.7 times more Vitamin B6 and 7.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.6 times more Vitamin B9 than Salted Fat Free Potato Chips.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Salted Fat Free Potato Chips 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 Fat Free Potato Chips vs Boiled California Red Kidney Beans:

• 1 pound of Fat Free Potato Chips has 1.5 times more Magnesium, 1.2 times more Phosphorus, 3.9 times more Potassium, 6.8 times more Selenium and 160.8 times more Sodium than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.9 times more Calcium and 1.7 times more Copper than Salted Fat Free Potato Chips.
• Both Fat Free Potato Chips and Boiled California Red Kidney Beans contain similar levels of Iron and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fat Free Potato Chips has 3.1 times more Energy, 1.9 times more Omega 3 and 3.7 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Fat Free Potato Chips and Boiled California Red Kidney Beans offer comparable quantities of Fiber and Protein per one pound.
• Both Salted Fat Free Potato Chips as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.