Comparing Nutrients in 500 calories Boiled Royal Red Kidney Beans VS Snacks, corn-based, extruded, chips, unsalted

Weight per 500 calories

• Boiled Royal Red Kidney Beans: 407g
• Snacks, corn-based, extruded, chips, unsalted: 89.8g

Snacks, corn-based, extruded, chips, unsalted have 4.5 times more energy per unit of mass than Boiled Royal Red Kidney Beans, which is very high in comparison to other foods. Boiled Royal Red Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Boiled Royal Red Kidney Beans or Snacks, corn-based, extruded, chips, unsalted?

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.69g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.098g	12% 3.9g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	87% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.3% 89g	39.6% 51.5g	130g per day for Men 19-50 years
Sugars	NA	1.75% 1.27g	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% 38g	10.4% 3.95g	38g per day for Men 19-50 years
Protein	69% 38.6g	10.6% 5.92g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.4% 3.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	14.5% 0.19mg	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	75.2% 301μg	1.57% 6.3μg	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	5.42% 4.88mg	2% 1.8mg	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	8.14% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	18% 179mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	25% 0.22mg	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	141% 11.3mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	40.7% 171mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	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	82.5% 577mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	45% 1537mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	8.87% 4.88μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.36% 20.3mg	0.9% 13.5mg	1500mg per day for Men 19-50 years
Zinc	33.3% 3.66mg	6.94% 0.76mg	11mg per day for Men 19-50 years
Water	7.36% 272g	0.024% 0.9g	3700g per day for Men 19-50 years

Boiled Royal Red Kidney Beans VS Snacks, Corn-based, Extruded, Chips, Unsalted Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Royal Red Kidney Beans or Snacks, corn-based, extruded, chips, unsalted?

Lets compare vitamin content per 500 calories of Boiled Royal Red Kidney Beans vs Snacks, corn-based, extruded, chips, unsalted:

• 500 calories of Boiled Royal Red Kidney Beans have 3.1 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B3, 2.2 times more Vitamin B6 and 47.9 times more Vitamin B9 than Snacks, corn-based, extruded, chips, unsalted.
• 500 calories of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Boiled Royal Red Kidney Beans as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Royal Red Kidney Beans vs Snacks, corn-based, extruded, chips, unsalted:

• 500 calories of Boiled Royal Red Kidney Beans have 1.6 times more Calcium, 4.8 times more Copper, 7.4 times more Iron, 2.7 times more Magnesium, 3.5 times more Phosphorus, 9.3 times more Potassium and 4.8 times more Zinc than Snacks, corn-based, extruded, chips, unsalted.
• 500 calories of Boiled Royal Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Snacks, corn-based, extruded, chips, unsalted lack sufficient amounts of Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Royal Red Kidney Beans have 1.7 times more Carbohydrate, 9.6 times more Fiber and 6.5 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
• While 500 kcal of Snacks, corn-based, extruded, chips, unsalted contain 43.4 times more Fat, 40 times more Saturated Fat, 2.3 times more Omega 3 and 101.1 times more Omega 6 than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Snacks, corn-based, extruded, chips, unsalted offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6