Comparing Nutrients in 5 ounces Canned Kidney Beans VS Snacks, plantain chips, salted

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Canned Kidney Beans	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	4.1% 119kcal	26% 753kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	43.2% 42g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	37% 12g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	97% 16.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	69.6% 90g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	1.8% 1.3g	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	% 2.62g	% 1.3g	g per day for Men 19-50 years
Fiber	16% 6.1g	13% 4.96g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	NA	11% 98μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	7.68% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	50% 0.65mg	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	12.8% 51μg	12.4% 49.6μg	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	1.9% 1.7mg	50.6% 45.5mg	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	0.19% 0.028mg	47.6% 7.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	33.8% 40.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	31% 0.28mg	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	20.7% 1.66mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	17% 0.39mg	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	18.2% 128mg	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	32.8% 1114mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	3% 111g	0.08% 2.96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Snacks, plantain chips, salted:

• Canned All Types Kidney Beans have 1.8 times more Vitamin B1 and 1.3 times more Vitamin B2 than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 2 times more Vitamin B3, 8 times more Vitamin B5, 6.2 times more Vitamin B6, 26.8 times more Vitamin C, 252 times more Vitamin E and 7 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Snacks, plantain chips, salted have similar amounts of Vitamin B9 per 5 oz.
• Both Canned All Types Kidney Beans as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Snacks, plantain chips, salted:

• Canned All Types Kidney Beans have 3.8 times more Calcium, 1.2 times more Iron, 2.3 times more Selenium, 1.5 times more Sodium, 1.2 times more Zinc and 37.3 times more Water than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 1.5 times more Copper, 2.6 times more Magnesium, 1.6 times more Manganese and 3.3 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Snacks, plantain chips, salted have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 2 times more Sugars, 1.2 times more Fiber and 2.3 times more Protein than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 6.3 times more Energy, 49.3 times more Fat, 59.1 times more Saturated Fat, 109.6 times more Omega 6 and 4.4 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Snacks, plantain chips, salted have similar amounts of Omega 3 per 5 oz.
• Both Canned All Types Kidney Beans as well as Snacks, plantain chips, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.