Comparing Nutrients in 300 calories Snacks, taro chips VS Canned Kidney Beans

Weight per 300 calories

• Snacks, taro chips: 60.2g
• Canned Kidney Beans: 357g

Snacks, taro chips have 5.9 times more energy per 100g than Canned Kidney Beans. It has very high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Snacks, taro chips or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Snacks, taro chips	2%	44%	54%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Snacks, taro chips	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	12% 3.87g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	2.26% 0.036g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	45.4% 7.72g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	40% 51.8g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	9.1% 6.6g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	11.4% 4.34g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	2.47% 1.4g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, taro chips	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.47% 4.2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.73% 0.1mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.34% 0.017mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.94% 0.31mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.05% 0.4mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	20.3% 0.26mg	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	3% 12μg	32% 129μg	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	3.35% 3mg	4.76% 4.3mg	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	45.5% 6.83mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.04% 11μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, taro chips	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.6% 36mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	53.6% 0.48mg	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	9.04% 0.72mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	12% 50.6mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	0.026% 0.001mg	26% 0.6mg	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	11.3% 79mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	13.4% 455mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	1.97% 1.1μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	13.7% 206mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, taro chips vs Canned Kidney Beans:

• Snacks, taro chips have 95.6 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4 times more Vitamin B1, 10.4 times more Vitamin B2, 4.7 times more Vitamin B3, 10.7 times more Vitamin B9, 1.4 times more Vitamin C and 1.4 times more Vitamin K than Snacks, taro chips.
• Both Snacks, taro chips and Canned All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Snacks, taro chips as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, taro chips vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 3.4 times more Calcium, 2.9 times more Copper, 5.8 times more Iron, 1.9 times more Magnesium, 996 times more Manganese, 4.1 times more Phosphorus, 1.9 times more Potassium, 3 times more Selenium, 5.1 times more Sodium, 7.2 times more Zinc and 231.3 times more Water than Snacks, taro chips.

Comparison of macro-nutrients per 300 calories:

• Snacks, taro chips have 7 times more Fat, 7.7 times more Saturated Fat and 20.4 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 8.1 times more Omega 3, 1.3 times more Carbohydrate, 2.9 times more Sugars, 3.5 times more Fiber and 13.5 times more Protein than Snacks, taro chips.
• Both Snacks, taro chips and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Snacks, taro chips as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.