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

Macros Ratio

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

Macro Nutrients

	Snacks, potato chips, plain, salted	California Red Kidney Beans	Recommended Dietary Allowance
Energy	83.2% 2413kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	159% 154g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	48% 15.4g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	211% 36g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 244g	209% 271g	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	297% 113g	38g per day for Men 19-50 years
Protein	51.8% 29g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, salted	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	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.7% 4.34mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	139% 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	33% 132μg	447% 1787μg	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	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	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.53% 95mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	554% 5mg	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	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	197% 4.54mg	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	262% 1837mg	700mg per day for Men 19-50 years
Potassium	160% 5425mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.23% 8.44g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, potato chips, plain, salted vs California Red Kidney Beans:

• Snacks, potato chips, plain, salted have 2.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.8 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.5 times more Vitamin B1, 2.5 times more Vitamin B2 and 13.6 times more Vitamin B9 than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snacks, potato chips, plain, salted vs California Red Kidney Beans:

• Snacks, potato chips, plain, salted have 47.9 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.3 times more Calcium, 4.7 times more Copper, 7.3 times more Iron, 2.5 times more Magnesium, 2.3 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Selenium and 2.3 times more Zinc than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Raw California Red Kidney Beans have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, potato chips, plain, salted have 1.6 times more Energy, 135.9 times more Fat, 94.4 times more Saturated Fat, 4.3 times more Omega 3 and 146.4 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8 times more Fiber and 3.8 times more Protein than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 1 lb.
• Both Snacks, potato chips, plain, salted as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.