Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Snacks, potato sticks

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Snacks, potato sticks: 96g

Snacks, potato sticks have 4.2 times more energy per unit of mass than Boiled California Red Kidney Beans, which is very high in comparison to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Snacks, potato sticks?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, potato sticks	5%	56%	39%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, potato sticks	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	26.6% 8.5g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	39.3% 51g	130g per day for Men 19-50 years
Sugars	NA	0.29% 0.21g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	99% 37.5g	8.57% 3.26g	38g per day for Men 19-50 years
Protein	65.7% 37g	11.5% 6.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, potato sticks	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	7.66% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	7.72% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	23.6% 0.31mg	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	74.6% 298μg	9.58% 38.3μg	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	5.38% 4.84mg	50.3% 45.3mg	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	NA	58% 8.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.6% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, potato sticks	Recommended Dietary Allowance
Calcium	26.6% 266mg	1.72% 17.2mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	33.5% 0.3mg	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	150% 12mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	14.6% 61.3mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	17.6% 0.41mg	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	79% 552mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	14% 7.76μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	40.4% 606mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	8.62% 0.95mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.057% 2.1g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Snacks, Potato Sticks Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Snacks, potato sticks?

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Snacks, potato sticks:

• 500 calories of Boiled California Red Kidney Beans have 5.7 times more Vitamin B1, 2.3 times more Vitamin B2, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 7.8 times more Vitamin B9 than Snacks, potato sticks.
• While 500 kcal of Snacks, potato sticks contain 2.1 times more Vitamin B3 and 9.4 times more Vitamin C than Boiled California Red Kidney Beans.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 500 calories of Snacks, potato sticks have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Snacks, potato sticks have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Snacks, potato sticks:

• 500 calories of Boiled California Red Kidney Beans have 15.4 times more Calcium, 3.9 times more Copper, 5.5 times more Iron, 3.2 times more Magnesium, 3.2 times more Manganese, 3.4 times more Phosphorus, 1.4 times more Potassium and 3.7 times more Zinc than Snacks, potato sticks.
• While 500 kcal of Snacks, potato sticks contain 1.6 times more Selenium and 37.6 times more Sodium than Boiled California Red Kidney Beans.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Snacks, potato sticks lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 1.8 times more Carbohydrate, 11.5 times more Fiber and 5.7 times more Protein than Snacks, potato sticks.
• While 500 kcal of Snacks, potato sticks contain 90.8 times more Fat, 150.7 times more Saturated Fat and 211.4 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, potato sticks offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Snacks, potato sticks provide inadequate amounts of Fiber
• Both Boiled California Red Kidney Beans as well as Snacks, potato sticks provide inadequate amounts of Omega 3 in 500 calories.