Comparing Nutrients in 300 calories Snacks, potato chips, plain, salted VS Red Kidney Beans

Weight per 300 calories

• Snacks, potato chips, plain, salted: 56.4g
• Red Kidney Beans: 89g

Snacks, potato chips, plain, salted have 1.6 times more energy per 100g than Red Kidney Beans. It has very high energy density when compared to other foods. Raw Red Kidney Beans having high energy density.

Discover which food has more nutrients per 300 calories - Snacks, potato chips, plain, salted or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, plain, salted	5%	56%	39%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snacks, potato chips, plain, salted	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	6% 1.9g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	26.2% 4.46g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.4g	42% 54.6g	130g per day for Men 19-50 years
Sugars	0.26% 0.19g	2.58% 1.87g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.19g	NA	g per day for Men 19-50 years
Fiber	4.6% 1.75g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, salted	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.8% 2.7mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	27% 0.35mg	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	4.1% 16.4μg	87.7% 351μg	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	13.5% 12mg	4.45% 4mg	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	39.3% 5.9mg	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, plain, salted	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.2% 12mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	14.7% 0.13mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.6μg	0.049% 1.96μg	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	9.02% 0.72mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	8.46% 35.5mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	43% 0.99mg	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	12.3% 86.3mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	20% 674mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	2.56% 1.4μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	20% 297mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.61mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.028% 1.05g	0.28% 10.5g	3700g per day for Men 19-50 years

Snacks, Potato Chips, Plain, Salted VS Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, potato chips, plain, salted or Red Kidney Beans?

Lets compare vitamin content per 300 calories of Snacks, potato chips, plain, salted vs Red Kidney Beans:

• 300 calories of Snacks, potato chips, plain, salted have 1.4 times more Vitamin B3, 3 times more Vitamin C, 31.5 times more Vitamin E and 2.5 times more Vitamin K than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 4.5 times more Vitamin B1, 3.9 times more Vitamin B2, 1.3 times more Vitamin B5 and 21.4 times more Vitamin B9 than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Red Kidney Beans provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Snacks, potato chips, plain, salted have insufficient amounts of Vitamin B2 and Vitamin B9
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Snacks, potato chips, plain, salted as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Snacks, potato chips, plain, salted vs Red Kidney Beans:

• 300 calories of Snacks, potato chips, plain, salted have 27.8 times more Sodium than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 6.2 times more Calcium, 4.7 times more Copper, 8.3 times more Iron, 3.5 times more Magnesium, 4.1 times more Manganese, 4.2 times more Phosphorus, 1.8 times more Potassium and 4 times more Zinc than Snacks, potato chips, plain, salted.
• 300 calories of Snacks, potato chips, plain, salted lack sufficient amounts of Calcium and Zinc
• Both Snacks, potato chips, plain, salted as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, potato chips, plain, salted have 20.3 times more Fat and 22 times more Omega 6 than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.6 times more Omega 3, 1.8 times more Carbohydrate, 7.7 times more Fiber and 5.6 times more Protein than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Snacks, potato chips, plain, salted provide inadequate amounts of Fiber
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6