Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Snacks, potato chips, plain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, potato chips, plain, unsalted	5%	57%	38%

Macro Nutrients

	Boiled Kidney Beans	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Energy	6.2% 180kcal	26% 760kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	50.6% 49g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	48.5% 15.5g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	100% 17g	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	57.7% 75g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	0.43% 0.31g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	22% 12.3g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, potato chips, plain, unsalted	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	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	72% 0.94mg	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	16% 63.8μg	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	49% 44mg	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	86% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	48% 0.43mg	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	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	27% 0.62mg	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	33.4% 234mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	53% 1807mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.073% 2.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Snacks, potato chips, plain, unsalted:

• Boiled All Types Kidney Beans have 2.9 times more Vitamin B9 than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 3.4 times more Vitamin B2, 6.6 times more Vitamin B3, 1.8 times more Vitamin B5, 5.5 times more Vitamin B6, 25.9 times more Vitamin C, 303.7 times more Vitamin E and 2.6 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, potato chips, plain, unsalted have similar amounts of Vitamin B1 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Snacks, potato chips, plain, 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, potato chips, plain, unsalted:

• Boiled All Types Kidney Beans have 1.5 times more Calcium, 1.4 times more Iron and 35.2 times more Water than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 1.4 times more Copper, 1.6 times more Magnesium, 3.1 times more Potassium and 7.4 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, potato chips, plain, unsalted have similar amounts of Manganese, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 1.3 times more Fiber and 1.2 times more Protein than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 4.2 times more Energy, 69.2 times more Fat, 150.1 times more Saturated Fat, 110.9 times more Omega 6 and 2.3 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, potato chips, plain, unsalted have similar amounts of Omega 3 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.