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

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Red Kidney Beans	Recommended Dietary Allowance
Energy	78.4% 2272kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	115% 112g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	66.6% 1.07g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	352% 60g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	214% 278g	130g per day for Men 19-50 years
Sugars	19% 13.7g	13% 9.53g	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	181% 69g	38g per day for Men 19-50 years
Protein	58.2% 32.6g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	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	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.4% 2.72mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Red Kidney Beans	Recommended Dietary Allowance
Calcium	60.8% 608mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	219% 5.04mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	60.2% 33μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	157% 2354mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, ranch-flavor VS 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 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 Red Kidney Beans:

• 1 lb of Raw Red Kidney Beans contains 12.7 times more Vitamin B1, 3.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6, more Vitamin C and 4 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• 1 pound of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K

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

• 1 pound of Snacks, tortilla chips, ranch-flavor has 1.6 times more Calcium, 2.3 times more Selenium and 43.3 times more Sodium than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 6.9 times more Copper, 4.8 times more Iron, 1.6 times more Magnesium, 3 times more Manganese, 1.6 times more Phosphorus, 5.2 times more Potassium and 2 times more Zinc than Snacks, tortilla chips, ranch-flavor.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, tortilla chips, ranch-flavor has 1.5 times more Energy, 23.2 times more Fat, 23 times more Saturated Fat, 57.9 times more Omega 6 and 1.4 times more Sugars than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.5 times more Omega 3, 3.8 times more Fiber and 3.1 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Red Kidney Beans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6