Comparing Nutrients in 300 calories California Red Kidney Beans VS Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS

Weight per 300 calories

• California Red Kidney Beans: 91g
• Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS: 58g

Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have 1.6 times more energy per unit of mass than Raw California Red Kidney Beans, which is very high in comparison to other foods. California Red Kidney Beans having high energy density.

Which food has more nutrients per 300 calories - California Red Kidney Beans or Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	3%	52%	45%

Macro Nutrients

	California Red Kidney Beans	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	3.42% 1.1g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	16% 2.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	26% 33.6g	130g per day for Men 19-50 years
Sugars	NA	7.8% 5.66g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	59.6% 22.6g	16.6% 6.32g	38g per day for Men 19-50 years
Protein	39.6% 22g	4.28% 2.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.25% 56.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	6.4% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	23.7% 0.31mg	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	89.5% 358μg	12.6% 50.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.55% 4.1mg	7.8% 7.02mg	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	NA	31.6% 4.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.5% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Calcium	17.7% 177mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	28% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	106% 8.5mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	30.4% 0.7mg	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	52.6% 368mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	21.6% 735mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	3.38% 1.86μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	9.5% 143mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	6.07% 0.67mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.071% 2.63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS:

• Raw California Red Kidney Beans have 3.7 times more Vitamin B1, 2.6 times more Vitamin B2, 1.8 times more Vitamin B3 and 7.1 times more Vitamin B9 than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain more Vitamin A, 1.4 times more Vitamin B5 and 1.7 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have similar amounts of Vitamin B6 per 300 kcal.
• Both Raw California Red Kidney Beans as well as Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for California Red Kidney Beans vs Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS:

• Raw California Red Kidney Beans have 3.9 times more Calcium, 4 times more Copper, 8.9 times more Iron, 2.9 times more Magnesium, 1.3 times more Manganese, 3.2 times more Phosphorus, 1.8 times more Potassium, 1.6 times more Selenium and 3.5 times more Zinc than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 14.3 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Raw California Red Kidney Beans have 1.6 times more Carbohydrate, 3.6 times more Fiber and 9.2 times more Protein than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 76.1 times more Fat, 33.5 times more Saturated Fat, 17 times more Omega 3 and 55.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have similar amounts of Energy per 300 kcal.
• Both Raw California Red Kidney Beans as well as Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.