Comparing Nutrients in 1 pound Snacks, potato chips, plain, salted VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, plain, salted	5%	56%	39%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, potato chips, plain, salted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	83.2% 2413kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	159% 154g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	48% 15.4g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	211% 36g	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	188% 244g	78% 102g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	37% 14g	111% 42g	38g per day for Men 19-50 years
Protein	51.8% 29g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, salted	Boiled California Red 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	80.5% 0.97mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.7% 4.34mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	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	33% 132μg	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	109% 98mg	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	316% 47.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83.5% 100μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, plain, salted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.53% 95mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	146% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	6.95% 278μg	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	72.6% 5.8mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	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	99% 694mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	160% 5425mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.23% 8.44g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato chips, plain, salted VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, potato chips, plain, salted 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, potato chips, plain, salted vs Boiled California Red Kidney Beans:

• 1 pound of Snacks, potato chips, plain, salted has 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 8.8 times more Vitamin B3, 4.4 times more Vitamin B5, 5.1 times more Vitamin B6 and 18 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.6 times more Vitamin B9 than Snacks, potato chips, plain, salted.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Snacks, potato chips, plain, salted 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, potato chips, plain, salted vs Boiled California Red Kidney Beans:

• 1 pound of Snacks, potato chips, plain, salted has 1.3 times more Magnesium, 1.4 times more Manganese, 2.9 times more Potassium, 2.1 times more Selenium, 131.8 times more Sodium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 3.1 times more Calcium and 2.3 times more Iron than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Boiled California Red Kidney Beans contain similar levels of Copper and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, potato chips, plain, salted has 4.3 times more Energy, 377.6 times more Fat, 242.9 times more Saturated Fat, 11.2 times more Omega 3, 395.2 times more Omega 6 and 2.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 3 times more Fiber and 1.4 times more Protein than Snacks, potato chips, plain, salted.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6