Comparing Nutrients in 300 calories Red Kidney Beans VS Snacks, tortilla chips, ranch-flavor

Weight per 300 calories

• Red Kidney Beans: 89g
• Snacks, tortilla chips, ranch-flavor: 60g

Snacks, tortilla chips, ranch-flavor have 1.5 times more energy per unit of mass than Raw Red Kidney Beans, which is very high in comparison to other foods. Red Kidney Beans having high energy density.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Snacks, tortilla chips, ranch-flavor?

Macros Ratio

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

Macro Nutrients

	Red Kidney Beans	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	15.2% 14.7g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	6.62% 2.1g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	29% 37.6g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	2.5% 1.8g	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	0.28% 0.2g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	35.6% 13.5g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	36% 20g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	2.4% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	2.76% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	4.87% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	9.2% 0.12mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.45% 4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.25% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	0.7% 0.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	7.4% 74mg	8.02% 80.2mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	6.7% 0.06mg	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	10.3% 0.83mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	9.5% 0.22mg	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	21.6% 151mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	4.56% 155mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	7.95% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	20.7% 311mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.051% 1.9g	3700g per day for Men 19-50 years

Red Kidney Beans VS Snacks, Tortilla Chips, Ranch-flavor Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Snacks, tortilla chips, ranch-flavor?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Snacks, tortilla chips, ranch-flavor:

• 300 calories of Red Kidney Beans have 18.8 times more Vitamin B1, 5.3 times more Vitamin B2, 2.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 3 times more Vitamin B6 than Snacks, tortilla chips, ranch-flavor.
• 300 calories of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Red Kidney Beans as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Snacks, tortilla chips, ranch-flavor:

• 300 calories of Red Kidney Beans have 10.3 times more Copper, 7.2 times more Iron, 2.4 times more Magnesium, 4.5 times more Manganese, 2.4 times more Phosphorus, 7.8 times more Potassium and 2.9 times more Zinc than Snacks, tortilla chips, ranch-flavor.
• While 300 kcal of Snacks, tortilla chips, ranch-flavor contain 1.5 times more Selenium and 29.1 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, tortilla chips, ranch-flavor contain similar levels of Calcium per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Snacks, tortilla chips, ranch-flavor lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 2.3 times more Omega 3, 1.5 times more Carbohydrate, 5.6 times more Fiber and 4.7 times more Protein than Snacks, tortilla chips, ranch-flavor.
• While 300 kcal of Snacks, tortilla chips, ranch-flavor contain 15.6 times more Fat, 15.5 times more Saturated Fat and 38.9 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, tortilla chips, ranch-flavor offer comparable quantities of Energy per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6