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

Macros Ratio

	Protein	Fat	Carbs
Snacks, taro chips	2%	44%	54%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, taro chips	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	78% 2259kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	91% 29g	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	342% 58g	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	238% 309g	78% 102g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	86% 32.7g	111% 42g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, taro chips	Boiled California Red 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	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.6% 3.03mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	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	22.7% 91μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68% 81.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, taro chips	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	27.2% 272mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	68% 5.44mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	0.2% 0.005mg	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	85% 594mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	101% 3425mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	103% 1551mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	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

Lets compare vitamin content per 1 pound of Snacks, taro chips vs Boiled California Red Kidney Beans:

• Snacks, taro chips have 1.3 times more Vitamin B1, 3.1 times more Vitamin B5, 4.2 times more Vitamin B6 and 4.2 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.1 times more Vitamin B2 and 3.7 times more Vitamin B9 than Snacks, taro chips.
• Both Snacks, taro chips and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 per 1 lb.
• Both Snacks, taro chips as well as Boiled 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, taro chips vs Boiled California Red Kidney Beans:

• Snacks, taro chips have 1.8 times more Magnesium, 1.8 times more Potassium, 1.5 times more Selenium and 85.5 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.5 times more Iron, 318 times more Manganese, 2.3 times more Zinc and 33.5 times more Water than Snacks, taro chips.
• Both Snacks, taro chips and Boiled California Red Kidney Beans have similar amounts of Calcium, Copper and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, taro chips have 4 times more Energy, 276.7 times more Fat, 459.3 times more Saturated Fat, 1.9 times more Omega 3, 641 times more Omega 6 and 3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Fiber and 4 times more Protein than Snacks, taro chips.
• Both Snacks, taro chips as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.