Comparing Nutrients in 300 calories Red Kidney Beans VS Snacks, potato chips, fat-free, made with olestra

Weight per 300 calories

• Red Kidney Beans: 89g
• Snacks, potato chips, fat-free, made with olestra: 110g

Red Kidney Beans have 1.2 times more energy per 100g than Snacks, potato chips, fat-free, made with olestra. It has high energy density when compared to other foods. Snacks, potato chips, fat-free, made with olestra having high energy density.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Snacks, potato chips, fat-free, made with olestra?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, potato chips, fat-free, made with olestra	10%	2%	88%

Macro Nutrients

	Red Kidney Beans	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	54.7% 71g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	0% 0g	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	35.6% 13.5g	19.6% 7.45g	38g per day for Men 19-50 years
Protein	36% 20g	15% 8.47g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	4.2% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	13.3% 0.17mg	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	87.7% 351μg	22.7% 91μg	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	4.45% 4mg	34.4% 31mg	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	1.25% 0.19mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Calcium	7.4% 74mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	53.5% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	18% 75.5mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	36.7% 0.84mg	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	51.6% 361mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	40.4% 607mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.059% 2.2g	3700g per day for Men 19-50 years

Red Kidney Beans VS Snacks, Potato Chips, Fat-free, Made With Olestra Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Snacks, potato chips, fat-free, made with olestra?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Snacks, potato chips, fat-free, made with olestra:

• 300 calories of Red Kidney Beans have 1.5 times more Vitamin B1, 3.5 times more Vitamin B2, 2 times more Vitamin B6 and 3.9 times more Vitamin B9 than Snacks, potato chips, fat-free, made with olestra.
• While 300 kcal of Snacks, potato chips, fat-free, made with olestra contain 2.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 7.7 times more Vitamin C than Raw Red Kidney Beans.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• 300 calories of Snacks, potato chips, fat-free, made with olestra have insufficient amounts of Vitamin B2
• Both Raw Red Kidney Beans as well as Snacks, potato chips, fat-free, made with olestra have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Snacks, potato chips, fat-free, made with olestra:

• 300 calories of Red Kidney Beans have 1.9 times more Calcium, 1.3 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium and 1.9 times more Phosphorus than Snacks, potato chips, fat-free, made with olestra.
• While 300 kcal of Snacks, potato chips, fat-free, made with olestra contain 56.8 times more Sodium and 1.5 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, potato chips, fat-free, made with olestra contain similar levels of Manganese and Potassium per 300 calories.
• 300 calories of Snacks, potato chips, fat-free, made with olestra lack sufficient amounts of Calcium
• Both Raw Red Kidney Beans as well as Snacks, potato chips, fat-free, made with olestra lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 10 times more Omega 3, 1.8 times more Fiber and 2.4 times more Protein than Snacks, potato chips, fat-free, made with olestra.
• While 300 kcal of Snacks, potato chips, fat-free, made with olestra contain 1.3 times more Carbohydrate than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, potato chips, fat-free, made with olestra offer comparable quantities of Energy per 300 calories.
• 300 calories of Snacks, potato chips, fat-free, made with olestra provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Snacks, potato chips, fat-free, made with olestra provide inadequate amounts of Omega 6 in 300 calories.