Comparing Nutrients in 500 calories Potato chips, without salt, reduced fat VS Canned Kidney Beans

Weight per 500 calories

• Potato chips, without salt, reduced fat: 103g
• Canned Kidney Beans: 595g

Potato chips, without salt, reduced fat have 5.8 times more energy per 100g than Canned Kidney Beans. It has very high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Potato chips, without salt, reduced fat or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Potato chips, without salt, reduced fat	6%	38%	56%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Potato chips, without salt, reduced fat	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.27g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	0.31% 0.23g	15% 11g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	16.5% 6.26g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	13% 7.3g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Potato chips, without salt, reduced fat	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	34% 0.44mg	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	2.57% 10.3μg	53.6% 214μg	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	29.3% 26.4mg	7.94% 7.14mg	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	37.4% 5.6mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato chips, without salt, reduced fat	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.16% 21.6mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	89.3% 0.8mg	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	17.3% 1.4mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	21.8% 91mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	NA	43.5% 1mg	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	28.3% 198mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	52.7% 1791mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	15% 8.3μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	0.55% 8.2mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	9.43% 1.04mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Potato chips, without salt, reduced fat vs Canned Kidney Beans:

• Potato chips, without salt, reduced fat have 2.9 times more Vitamin B3, 1.6 times more Vitamin B6, 3.7 times more Vitamin C and 47.2 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.2 times more Vitamin B1, 20.9 times more Vitamin B9 and 1.8 times more Vitamin K than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 500 kcal.
• Both Potato chips, without salt, reduced fat as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Potato chips, without salt, reduced fat vs Canned Kidney Beans:

• Potato chips, without salt, reduced fat have 1.3 times more Potassium and 1.6 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 9.4 times more Calcium, 2.2 times more Copper, 5 times more Iron, 1.8 times more Magnesium, 2.7 times more Phosphorus, 214.5 times more Sodium, 2.6 times more Zinc and 452.4 times more Water than Potato chips, without salt, reduced fat.

Comparison of macro-nutrients per 500 calories:

• Potato chips, without salt, reduced fat have 6 times more Fat, 5.1 times more Saturated Fat and 17.5 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.5 times more Omega 3, 48.8 times more Sugars, 4.1 times more Fiber and 4.3 times more Protein than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Potato chips, without salt, reduced fat as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.