Comparing Nutrients in 500 calories Snacks, taro chips VS Canned Kidney Beans

Weight per 500 calories

• Snacks, taro chips: 100g
• Canned Kidney Beans: 595g

Snacks, taro chips have 5.9 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 - Snacks, taro chips or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Snacks, taro chips	2%	44%	54%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Snacks, taro chips	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	20% 6.46g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	3.77% 0.06g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	75.7% 13g	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	52.6% 68.4g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	5.3% 3.84g	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	19% 7.23g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	4.12% 2.3g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Snacks, taro chips	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.78% 7.03μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.24% 0.029mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.23% 0.52mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	5.02% 20μg	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	5.58% 5.02mg	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	76% 11.4mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, taro chips	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	6.02% 60.2mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	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	15% 1.2mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	20% 84.3mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	0.044% 0.001mg	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	18.8% 132mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	3.47% 0.38mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.054% 2g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, taro chips vs Canned Kidney Beans:

• Snacks, taro chips have 95.6 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4 times more Vitamin B1, 10.4 times more Vitamin B2, 4.7 times more Vitamin B3, 10.7 times more Vitamin B9, 1.4 times more Vitamin C and 1.4 times more Vitamin K than Snacks, taro chips.
• Both Snacks, taro chips and Canned All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Snacks, taro chips 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 Snacks, taro chips vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 3.4 times more Calcium, 2.9 times more Copper, 5.8 times more Iron, 1.9 times more Magnesium, 996 times more Manganese, 4.1 times more Phosphorus, 1.9 times more Potassium, 3 times more Selenium, 5.1 times more Sodium, 7.2 times more Zinc and 231.3 times more Water than Snacks, taro chips.

Comparison of macro-nutrients per 500 calories:

• Snacks, taro chips have 7 times more Fat, 7.7 times more Saturated Fat and 20.4 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 8.1 times more Omega 3, 1.3 times more Carbohydrate, 2.9 times more Sugars, 3.5 times more Fiber and 13.5 times more Protein than Snacks, taro chips.
• Both Snacks, taro chips and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Snacks, taro chips as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.