Comparing Nutrients in 500 calories Snacks, tortilla chips, plain, white corn, salted VS Canned Kidney Beans

Weight per 500 calories

• Snacks, tortilla chips, plain, white corn, salted: 106g
• Canned Kidney Beans: 595g

Snacks, tortilla chips, plain, white corn, salted have 5.6 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, tortilla chips, plain, white corn, salted or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Snacks, tortilla chips, plain, white corn, salted	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.6% 22g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	15.3% 0.24g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	65.6% 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	55.2% 72g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	1.14% 0.83g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 11g	g per day for Men 19-50 years
Fiber	15% 5.72g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	13.4% 7.52g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, plain, white corn, salted	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	12.4% 0.15mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.55% 0.89mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.3% 0.31mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	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	3.18% 12.7μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16% 0.38μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	25% 3.74mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, plain, white corn, salted	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	11.2% 112mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	89.3% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	1.37% 55μg	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	20% 1.6mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	21% 89mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	34% 238mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	5.67% 193mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	8.47% 4.66μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	23% 347mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, tortilla chips, plain, white corn, salted vs Canned Kidney Beans:

• Snacks, tortilla chips, plain, white corn, salted have more Vitamin B12 and 31.4 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.7 times more Vitamin B1, 4.1 times more Vitamin B2, 2.8 times more Vitamin B3, 2.6 times more Vitamin B5, 2.3 times more Vitamin B6, 16.9 times more Vitamin B9 and more Vitamin C than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Canned All Types Kidney Beans have similar amounts of Vitamin K per 500 kcal.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, tortilla chips, plain, white corn, salted vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 1.8 times more Calcium, 7.8 times more Copper, 4.3 times more Iron, 1.8 times more Magnesium, 2.4 times more Manganese, 2.2 times more Phosphorus, 7.3 times more Potassium, 5.1 times more Sodium, 1.9 times more Zinc and 166.1 times more Water than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Canned All Types Kidney Beans have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, tortilla chips, plain, white corn, salted have 6.1 times more Fat, 3.5 times more Saturated Fat and 17.7 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Omega 3, 13.3 times more Sugars, 4.5 times more Fiber and 4.1 times more Protein than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.