Comparing Nutrients in 300 calories Snacks, tortilla chips, plain, white corn, salted VS Boiled Kidney Beans

Weight per 300 calories

• Snacks, tortilla chips, plain, white corn, salted: 63.6g
• Boiled Kidney Beans: 236g

Snacks, tortilla chips, plain, white corn, salted have 3.7 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Snacks, tortilla chips, plain, white corn, salted or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, tortilla chips, plain, white corn, salted	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	41.4% 54g	130g per day for Men 19-50 years
Sugars	0.68% 0.5g	1.04% 0.76g	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	% 0.5g	NA	g per day for Men 19-50 years
Fiber	9.03% 3.43g	39.8% 15g	38g per day for Men 19-50 years
Protein	8.06% 4.5g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, plain, white corn, salted	Boiled 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	7.4% 0.089mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.42% 0.044mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.78% 0.19mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	22% 0.28mg	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	1.9% 7.63μg	76.8% 307μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.53% 0.23μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.15% 2.83mg	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	15% 2.24mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13.3μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, plain, white corn, salted	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6.74% 67.4mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	6.85% 0.062mg	56.7% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0.82% 33μg	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	12% 0.97mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	12.7% 53.4mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	44% 1mg	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	20.4% 143mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	14% 208mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	7.97% 0.88mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.045% 1.68g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, tortilla chips, plain, white corn, salted vs Boiled Kidney Beans:

• Snacks, tortilla chips, plain, white corn, salted have more Vitamin B12 and 31.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.2 times more Vitamin B1, 3.1 times more Vitamin B2, 2.6 times more Vitamin B3, 2.8 times more Vitamin B5, 2.5 times more Vitamin B6, 40.3 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin K than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, tortilla chips, plain, white corn, salted vs Boiled Kidney Beans:

• Snacks, tortilla chips, plain, white corn, salted have 88.3 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8.3 times more Copper, 5.4 times more Iron, 1.9 times more Magnesium, 4.1 times more Manganese, 2.3 times more Phosphorus, 8.3 times more Potassium, 2.7 times more Zinc and 94.2 times more Water than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Boiled All Types Kidney Beans have similar amounts of Calcium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, tortilla chips, plain, white corn, salted have 11.1 times more Fat, 10.4 times more Saturated Fat and 26.2 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Omega 3, 1.3 times more Carbohydrate, 4.4 times more Fiber and 4.5 times more Protein than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.