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

Weight per 300 calories

• Snacks, tortilla chips, ranch-flavor: 60g
• Canned Kidney Beans: 357g

Snacks, tortilla chips, ranch-flavor have 6 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, tortilla chips, ranch-flavor or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.2% 14.7g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	6.62% 2.1g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.6g	40% 51.8g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	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	0.28% 0.2g	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	% 0.26g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 6.6g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.4% 0.029mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.76% 0.036mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.87% 0.78mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.2% 0.12mg	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	NA	32% 129μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.76% 4.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.7% 0.84μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	8.02% 80.2mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	6.7% 0.06mg	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	10.3% 0.83mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	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	21.6% 151mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	4.56% 155mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.37μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	20.7% 311mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.051% 1.9g	7.53% 279g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans contain 14.4 times more Vitamin B1, 5.1 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6, more Vitamin C and 17.5 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.

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

• Snacks, tortilla chips, ranch-flavor have 1.4 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Calcium, 8 times more Copper, 5.1 times more Iron, 1.9 times more Magnesium, 2.7 times more Manganese, 2.1 times more Phosphorus, 5.5 times more Potassium, 3.4 times more Sodium, 1.9 times more Zinc and 148.2 times more Water than Snacks, tortilla chips, ranch-flavor.

Comparison of macro-nutrients per 300 calories:

• Snacks, tortilla chips, ranch-flavor have 6.9 times more Fat, 4.2 times more Saturated Fat and 20.9 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.1 times more Omega 3, 1.4 times more Carbohydrate, 3.6 times more Sugars, 6.4 times more Fiber and 4.3 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Snacks, tortilla chips, ranch-flavor as well as Canned All Types Kidney Beans have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.