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

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	78.4% 2272kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	115% 112g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	66.6% 1.07g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	352% 60g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	79.6% 103g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	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	88.3% 33.6g	38g per day for Men 19-50 years
Protein	58.2% 32.6g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Boiled 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	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.4% 2.72mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	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	NA	147% 590μg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	60.8% 608mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	122% 1.1mg	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	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	94% 2.16mg	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	92% 644mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	53.8% 1828mg	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	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, ranch-flavor VS Boiled Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, tortilla chips, ranch-flavor versus 1 lb of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Snacks, tortilla chips, ranch-flavor has 2.2 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 3.3 times more Vitamin B1 and 6 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin K
• Both Snacks, tortilla chips, ranch-flavor as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin C in one pound.

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

• 1 pound of Snacks, tortilla chips, ranch-flavor has 4.8 times more Calcium, 1.9 times more Magnesium, 1.8 times more Phosphorus, 6.1 times more Selenium, 259.5 times more Sodium and 1.3 times more Zinc than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 2.4 times more Copper, 2.1 times more Iron, 1.3 times more Manganese and 1.6 times more Potassium than Snacks, tortilla chips, ranch-flavor.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, tortilla chips, ranch-flavor has 3.9 times more Energy, 49.3 times more Fat, 49.2 times more Saturated Fat, 1.4 times more Omega 3, 123.3 times more Omega 6, 2.8 times more Carbohydrate and 9.5 times more Sugars than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 1.9 times more Fiber than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Boiled Red Kidney Beans offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6