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

Weight per 500 calories

• Potato chips, without salt, reduced fat: 103g
• Boiled Kidney Beans: 394g

Potato chips, without salt, reduced fat have 3.8 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Potato chips, without salt, reduced fat	6%	38%	56%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Potato chips, without salt, reduced fat	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.27g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	2.5% 0.43g	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	69% 89.8g	130g per day for Men 19-50 years
Sugars	0.31% 0.23g	1.74% 1.26g	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	16.5% 6.26g	66.3% 25g	38g per day for Men 19-50 years
Protein	13% 7.3g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Potato chips, without salt, reduced fat	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	36.3% 0.47mg	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	128% 512μg	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	5.25% 4.72mg	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	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato chips, without salt, reduced fat	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2.16% 21.6mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	94% 0.85mg	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	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	21.8% 91mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	NA	73.6% 1.7mg	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	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	52.7% 1791mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	15% 8.3μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	0.55% 8.2mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	9.43% 1.04mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	7.12% 264g	3700g per day for Men 19-50 years

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

• Potato chips, without salt, reduced fat have 1.2 times more Vitamin B2, 3.2 times more Vitamin B3, 1.5 times more Vitamin B6, 5.6 times more Vitamin C and 47.5 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Vitamin B1, 49.9 times more Vitamin B9 and 2.4 times more Vitamin K than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Potato chips, without salt, reduced fat have 1.9 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.4 times more Calcium, 2.4 times more Copper, 6.3 times more Iron, 1.8 times more Magnesium, 2.7 times more Phosphorus, 3.8 times more Zinc and 256.7 times more Water than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat and Boiled All Types Kidney Beans have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Potato chips, without salt, reduced fat have 10.8 times more Fat, 14.9 times more Saturated Fat and 26 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.4 times more Omega 3, 1.3 times more Carbohydrate, 4 times more Fiber and 4.7 times more Protein than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Potato chips, without salt, reduced fat as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.