Comparing Nutrients in 500 calories California Red Kidney Beans VS Tortilla chips, yellow, plain, salted

Weight per 500 calories

• California Red Kidney Beans: 152g
• Tortilla chips, yellow, plain, salted: 101g

Tortilla chips, yellow, plain, salted 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.

Which food has more nutrients per 500 calories - California Red Kidney Beans or Tortilla chips, yellow, plain, salted?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Tortilla chips, yellow, plain, salted	5%	40%	55%

Macro Nutrients

	California Red Kidney Beans	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	23% 22.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	8.73% 2.8g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	52.4% 8.9g	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	52% 67.8g	130g per day for Men 19-50 years
Sugars	NA	1.68% 1.2g	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	0.22% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.9g	g per day for Men 19-50 years
Fiber	99% 37.7g	12.4% 4.73g	38g per day for Men 19-50 years
Protein	66% 37g	12% 6.66g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.89% 8.05μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	3.33% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	8.27% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	15.6% 0.2mg	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	5.53% 22μg	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	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Calcium	29.5% 295mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	11.7% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	20% 84.5mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	15.6% 0.36mg	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	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	15.4% 8.45μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	20.8% 312mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.053% 1.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Tortilla chips, yellow, plain, salted:

• Raw California Red Kidney Beans have 6.1 times more Vitamin B1, 7.7 times more Vitamin B2, 2.1 times more Vitamin B3, 2.9 times more Vitamin B5, 3 times more Vitamin B6, 27 times more Vitamin B9 and more Vitamin C than Tortilla chips, yellow, plain, salted.
• Both Raw California Red Kidney Beans as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for California Red Kidney Beans vs Tortilla chips, yellow, plain, salted:

• Raw California Red Kidney Beans have 2.8 times more Calcium, 15.8 times more Copper, 10.7 times more Iron, 2.9 times more Magnesium, 4.2 times more Manganese, 2.6 times more Phosphorus, 10.9 times more Potassium and 2.6 times more Zinc than Tortilla chips, yellow, plain, salted.
• While Tortilla chips, yellow, plain, salted contain 1.7 times more Selenium and 18.7 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Raw California Red Kidney Beans have 1.3 times more Carbohydrate, 8 times more Fiber and 5.5 times more Protein than Tortilla chips, yellow, plain, salted.
• While Tortilla chips, yellow, plain, salted contain 59.3 times more Fat, 51.2 times more Saturated Fat, 2.5 times more Omega 3 and 108.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Tortilla chips, yellow, plain, salted have similar amounts of Energy per 500 kcal.
• Both Raw California Red Kidney Beans as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.