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

Weight per 500 calories

• Snacks, corn-based, extruded, chips, plain: 93g
• Boiled California Red Kidney Beans: 403g

Snacks, corn-based, extruded, chips, plain have 4.3 times more energy per 100g than Boiled California Red Kidney Beans. It has very high energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Snacks, corn-based, extruded, chips, plain or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, plain	4%	54%	42%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, corn-based, extruded, chips, plain	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	88% 15g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	69.5% 90g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.25g	NA	g per day for Men 19-50 years
Fiber	9.76% 3.7g	99% 37.5g	38g per day for Men 19-50 years
Protein	10.2% 5.72g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, plain	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.31% 2.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.63% 0.044mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.57% 0.072mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	32.3% 0.42mg	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	1.86% 7.42μg	74.6% 298μg	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	0% 0mg	5.38% 4.84mg	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	44.7% 6.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.87% 5.84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, plain	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	13% 128mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	129% 1.17mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 48μg	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	14% 1.1mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	16% 66.8mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	55.8% 1.3mg	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	25.7% 180mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	3.93% 134mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	13% 7.05μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	31.8% 477mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	0.027% 0.99g	7.3% 270g	3700g per day for Men 19-50 years

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

• Boiled California Red Kidney Beans contain 11.9 times more Vitamin B1, 3.5 times more Vitamin B2, 2.8 times more Vitamin B3, 5 times more Vitamin B5, 2.7 times more Vitamin B6, 40.2 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Snacks, corn-based, extruded, chips, plain have 1.5 times more Selenium and 29.6 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.1 times more Calcium, 12.4 times more Copper, 10.8 times more Iron, 2.9 times more Magnesium, 4.2 times more Manganese, 3.1 times more Phosphorus, 12.6 times more Potassium, 2.9 times more Zinc and 271.9 times more Water than Snacks, corn-based, extruded, chips, plain.

Comparison of macro-nutrients per 500 calories:

• Snacks, corn-based, extruded, chips, plain have 85.3 times more Fat, 71.2 times more Saturated Fat, 2 times more Omega 3 and 185.6 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.7 times more Carbohydrate, 10.1 times more Fiber and 6.4 times more Protein than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Boiled California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Snacks, corn-based, extruded, chips, plain as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.