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

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	78.4% 2272kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	115% 112g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	66.6% 1.07g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	352% 60g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	204% 265g	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	297% 113g	38g per day for Men 19-50 years
Protein	58.2% 32.6g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Royal 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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.4% 2.72mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	138% 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	446% 1783μg	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	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	60.8% 608mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	504% 4.54mg	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	493% 39.5mg	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% 5.03mg	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	180% 6105mg	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	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	110% 12mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	1.46% 54g	3700g per day for Men 19-50 years

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

• 1 lb of Raw Royal Red Kidney Beans contains 8.1 times more Vitamin B1, 4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin C than Snacks, tortilla chips, ranch-flavor.
• 1 pound of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C

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

• 1 pound of Snacks, tortilla chips, ranch-flavor has 2.3 times more Selenium and 39.9 times more Sodium than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 9.9 times more Copper, 6.3 times more Iron, 1.6 times more Magnesium, 3 times more Manganese, 1.6 times more Phosphorus, 5.2 times more Potassium and 1.9 times more Zinc than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Royal Red Kidney Beans contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, tortilla chips, ranch-flavor has 1.5 times more Energy, 54.7 times more Fat, 54.4 times more Saturated Fat, 1.5 times more Omega 3 and 136 times more Omega 6 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 6.2 times more Fiber and 3.5 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Royal Red Kidney Beans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6