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

Macros Ratio

	Protein	Fat	Carbs
Snacks, taro chips	2%	44%	54%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, taro chips	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	78% 2259kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	91% 29g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	342% 58g	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% 309g	79.6% 103g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	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	86% 32.7g	76.4% 29g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, taro chips	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.8% 0.79mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.6% 3.03mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	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	22.7% 91μg	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	25% 22.7mg	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	343% 51.4mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68% 81.6μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, taro chips	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	27.2% 272mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	109% 0.98mg	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	68% 5.44mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	0.2% 0.005mg	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	85% 594mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	101% 3425mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	103% 1551mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	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, taro chips vs Boiled Kidney Beans:

• Snacks, taro chips have 3 times more Vitamin B5, 3.7 times more Vitamin B6, 4.2 times more Vitamin C, 378 times more Vitamin E and 2.1 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Vitamin B2 and 6.5 times more Vitamin B9 than Snacks, taro chips.
• Both Snacks, taro chips and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Snacks, taro chips 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, taro chips vs Boiled Kidney Beans:

• Snacks, taro chips have 1.7 times more Calcium, 1.3 times more Copper, 2 times more Magnesium, 1.9 times more Potassium, 1.6 times more Selenium and 342 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Iron, 430 times more Manganese, 2.6 times more Zinc and 33.5 times more Water than Snacks, taro chips.
• Both Snacks, taro chips and Boiled All Types Kidney Beans have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, taro chips have 3.9 times more Energy, 49.8 times more Fat, 88.1 times more Saturated Fat, 118.7 times more Omega 6, 3 times more Carbohydrate and 11.9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Omega 3 and 3.8 times more Protein than Snacks, taro chips.
• Both Snacks, taro chips and Boiled All Types Kidney Beans have similar amounts of Fiber per 1 lb.
• Both Snacks, taro chips as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.