Comparing Nutrients in 500 calories California Red Kidney Beans VS Snacks, tortilla chips, unsalted, white corn

Weight per 500 calories

• California Red Kidney Beans: 152g
• Snacks, tortilla chips, unsalted, white corn: 99g

Snacks, tortilla chips, unsalted, white corn have 1.5 times more energy per unit of mass than Raw California Red Kidney Beans, which is very high in comparison to other foods. California Red Kidney Beans having high energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Snacks, tortilla chips, unsalted, white corn?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	California Red Kidney Beans	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	24% 23.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	7.64% 2.44g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	68% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	52% 8.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	50% 65g	130g per day for Men 19-50 years
Sugars	NA	1.37% 0.99g	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	0.096% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.84g	g per day for Men 19-50 years
Fiber	99% 37.7g	14% 5.27g	38g per day for Men 19-50 years
Protein	66% 37g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.98μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	1.24% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	7.65% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	7.84% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	23.5% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	16.3% 0.21mg	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	149% 597μg	2.5% 9.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.58% 6.8mg	0% 0mg	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	23.4% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	29.5% 295mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	57.8% 0.52mg	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	177% 14mg	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	NA	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	87.7% 614mg	28.4% 199mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	12% 6.66μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	0.99% 15mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	22.2% 2.45mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.056% 2.08g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Snacks, Tortilla Chips, Unsalted, White Corn Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Snacks, tortilla chips, unsalted, white corn?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Snacks, tortilla chips, unsalted, white corn:

• 500 calories of California Red Kidney Beans have 53.8 times more Vitamin B1, 3.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.8 times more Vitamin B6 and 60.1 times more Vitamin B9 than Snacks, tortilla chips, unsalted, white corn.
• While 500 kcal of Snacks, tortilla chips, unsalted, white corn contain more Vitamin B12 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, tortilla chips, unsalted, white corn provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 500 calories of Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Snacks, tortilla chips, unsalted, white corn:

• 500 calories of California Red Kidney Beans have 1.7 times more Calcium, 3.2 times more Copper, 6.1 times more Iron, 1.7 times more Magnesium, 3.1 times more Phosphorus, 10.6 times more Potassium and 1.6 times more Zinc than Snacks, tortilla chips, unsalted, white corn.
• While 500 kcal of Snacks, tortilla chips, unsalted, white corn contain 1.4 times more Selenium than Raw California Red Kidney Beans.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Snacks, tortilla chips, unsalted, white corn lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 1.4 times more Carbohydrate, 7.2 times more Fiber and 4.8 times more Protein than Snacks, tortilla chips, unsalted, white corn.
• While 500 kcal of Snacks, tortilla chips, unsalted, white corn contain 61.3 times more Fat, 8.6 times more Omega 3 and 107.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, tortilla chips, unsalted, white corn offer comparable quantities of Energy per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6