Comparing Nutrients in 1 pound Snacks, tortilla chips, ranch-flavor VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	78.4% 2272kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	115% 112g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	66.6% 1.07g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	352% 60g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	78% 102g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	2.13% 1.54g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 4.85g	NA	g per day for Men 19-50 years
Fiber	47.7% 18g	111% 42g	38g per day for Men 19-50 years
Protein	58.2% 32.6g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.4% 2.72mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	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	NA	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	60.8% 608mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	78.2% 6.26mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	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	163% 1143mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	60.2% 33μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	157% 2354mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, tortilla chips, ranch-flavor vs Boiled California Red Kidney Beans:

• Snacks, tortilla chips, ranch-flavor have 2.4 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.9 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.7 times more Vitamin B1 and more Vitamin C than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Boiled California Red Kidney Beans have similar amounts of Vitamin B2 per 1 lb.

Comparing minerals per 1 pound for Snacks, tortilla chips, ranch-flavor vs Boiled California Red Kidney Beans:

• Snacks, tortilla chips, ranch-flavor have 2 times more Calcium, 1.8 times more Magnesium, 1.8 times more Phosphorus, 6.1 times more Selenium, 129.8 times more Sodium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.9 times more Copper, 2.2 times more Iron, 1.6 times more Potassium and 21.3 times more Water than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Boiled California Red Kidney Beans have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, tortilla chips, ranch-flavor have 4 times more Energy, 273.7 times more Fat, 252.8 times more Saturated Fat, 7.3 times more Omega 3, 659.8 times more Omega 6 and 2.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.3 times more Fiber and 1.3 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor as well as Boiled California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 lb.