Comparing Nutrients in 1 pound Snacks, tortilla chips, plain, white corn, salted VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, tortilla chips, plain, white corn, salted	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	74% 2141kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	40% 12.8g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	65.5% 1.05g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	281% 47.7g	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	236% 307g	79.6% 103g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	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	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	64.5% 24.5g	76.4% 29g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, plain, white corn, salted	Boiled 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	53% 0.64mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.8% 3.8mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.5% 0.81mg	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	13.6% 54.4μg	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	68% 1.63μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	107% 16mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79% 95μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, plain, white corn, salted	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	48% 481mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	5.9% 235μg	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	86% 6.9mg	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	76.5% 1.76mg	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	146% 1021mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	99% 1488mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.32% 12g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, tortilla chips, plain, white corn, salted vs Boiled Kidney Beans:

• Snacks, tortilla chips, plain, white corn, salted have 1.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin B12, 117.7 times more Vitamin E and 2.5 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10.8 times more Vitamin B9 and more Vitamin C than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 1 lb.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snacks, tortilla chips, plain, white corn, salted vs Boiled Kidney Beans:

• Snacks, tortilla chips, plain, white corn, salted have 3 times more Calcium, 2 times more Magnesium, 1.6 times more Phosphorus, 4 times more Selenium, 328 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Copper, 1.5 times more Iron, 2.2 times more Potassium and 25.4 times more Water than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Boiled All Types Kidney Beans have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, tortilla chips, plain, white corn, salted have 3.7 times more Energy, 41.4 times more Fat, 38.5 times more Saturated Fat, 1.4 times more Omega 3, 97.4 times more Omega 6, 3 times more Carbohydrate and 2.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Snacks, tortilla chips, plain, white corn, salted and Boiled All Types Kidney Beans have similar amounts of Fiber and Protein per 1 lb.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.