Comparing Nutrients in 500 calories Boiled Kidney Beans VS Snacks, potato chips, made from dried potatoes, fat-free, made with olestra

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Snacks, potato chips, made from dried potatoes, fat-free, made with olestra: 198g

Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have 2 times more energy per unit of mass than Boiled All Types Kidney Beans, which is high in comparison to other foods. Boiled Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Snacks, potato chips, made from dried potatoes, fat-free, made with olestra?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	8%	3%	89%

Macro Nutrients

	Boiled Kidney Beans	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	85% 111g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	1.6% 1.17g	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	0.38% 0.28g	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	% 0.47g	g per day for Men 19-50 years
Fiber	66.3% 25g	38% 14.4g	38g per day for Men 19-50 years
Protein	61% 34g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	2.43% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	81% 1.05mg	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	128% 512μg	33% 132μg	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	5.25% 4.72mg	239% 215mg	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	0.79% 0.12mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	541% 649μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Calcium	13.8% 138mg	3.95% 39.5mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	36.2% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.2% 208μg	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	109% 8.74mg	28% 2.25mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	34% 0.78mg	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	77.6% 543mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	10.4% 5.73μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	56.5% 848mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	7.12% 264g	0.14% 5.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Snacks, potato chips, made from dried potatoes, fat-free, made with olestra:

• Boiled All Types Kidney Beans have 1.8 times more Vitamin B1, 7.2 times more Vitamin B2 and 3.9 times more Vitamin B9 than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 3 times more Vitamin B3, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6, 45.5 times more Vitamin C and 19.6 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Snacks, potato chips, made from dried potatoes, fat-free, made with olestra:

• Boiled All Types Kidney Beans have 3.5 times more Calcium, 2.6 times more Copper, 3.9 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 2.1 times more Phosphorus, 2.6 times more Zinc and 50.7 times more Water than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 1.3 times more Selenium and 215.3 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 11.3 times more Omega 3, 1.7 times more Fiber and 3.4 times more Protein than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• Both Boiled All Types Kidney Beans and Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.