Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Snacks, corn-based, extruded, chips, unsalted

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%

Macro Nutrients

	Boiled Kidney Beans	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	6.2% 180kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	137% 23.4g	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	62.6% 81.4g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	2.76% 2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	22% 12.3g	16.7% 9.36g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	23% 0.3mg	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	2.5% 9.92μg	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	3.15% 2.83mg	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	13% 1.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	39.2% 0.35mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	NA	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	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	17.3% 9.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Snacks, corn-based, extruded, chips, unsalted:

• Boiled All Types Kidney Beans have 18.6 times more Vitamin B9 than Snacks, corn-based, extruded, chips, unsalted.
• While Snacks, corn-based, extruded, chips, unsalted contain 2.8 times more Vitamin B2, 2.6 times more Vitamin B3, 1.8 times more Vitamin B6, 1.7 times more Vitamin C, 45.3 times more Vitamin E and 4 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, corn-based, extruded, chips, unsalted have similar amounts of Vitamin B1 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Snacks, corn-based, extruded, chips, unsalted:

• Boiled All Types Kidney Beans have 1.3 times more Iron, 2.2 times more Potassium and 66.9 times more Water than Snacks, corn-based, extruded, chips, unsalted.
• While Snacks, corn-based, extruded, chips, unsalted contain 3.5 times more Calcium, 1.7 times more Magnesium, 1.3 times more Phosphorus, 6.1 times more Selenium and 15 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, corn-based, extruded, chips, unsalted have similar amounts of Copper and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 1.5 times more Fiber and 1.3 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
• While Snacks, corn-based, extruded, chips, unsalted contain 4.4 times more Energy, 66.8 times more Fat, 59.5 times more Saturated Fat, 3.5 times more Omega 3, 152.7 times more Omega 6, 2.5 times more Carbohydrate and 4.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.