Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Snack, potato chips, made from dried potatoes, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snack, potato chips, made from dried potatoes, plain	3%	57%	40%

Macro Nutrients

	Boiled Kidney Beans	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Energy	6.2% 180kcal	26.6% 773kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	129% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	60.4% 78.5g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	1.5% 1.08g	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	0.33% 0.24g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 0.61g	g per day for Men 19-50 years
Fiber	24% 9.07g	11% 4.1g	38g per day for Men 19-50 years
Protein	22% 12.3g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	53.8% 0.7mg	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	46% 184μg	6.73% 27μg	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	1.9% 1.7mg	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	0.28% 0.043mg	130% 19.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	8.5% 10.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	21.4% 0.19mg	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	39.3% 3.15mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	16% 0.37mg	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% 196mg	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	26.6% 903mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.091% 3.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Snack, potato chips, made from dried potatoes, plain:

• Boiled All Types Kidney Beans have 6.8 times more Vitamin B9 than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 1.3 times more Vitamin B1, 4.6 times more Vitamin B3, 2.7 times more Vitamin B5, 4.1 times more Vitamin B6 and 457.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snack, potato chips, made from dried potatoes, plain have similar amounts of Vitamin B2, Vitamin C and Vitamin K per 5 oz.
• Both Boiled All Types Kidney Beans as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Snack, potato chips, made from dried potatoes, plain:

• Boiled All Types Kidney Beans have 2.1 times more Calcium, 1.6 times more Copper, 2.8 times more Iron, 1.7 times more Manganese, 1.3 times more Phosphorus, 2.8 times more Selenium, 1.7 times more Zinc and 28.2 times more Water than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 1.6 times more Potassium and 529 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snack, potato chips, made from dried potatoes, plain have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 3.2 times more Omega 3, 2.2 times more Fiber and 1.9 times more Protein than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 4.3 times more Energy, 70.6 times more Fat, 118.4 times more Saturated Fat, 142.9 times more Omega 6, 2.4 times more Carbohydrate and 2.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.