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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	6.06% 176kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	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	24.4% 31.8g	62.6% 81.4g	130g per day for Men 19-50 years
Sugars	NA	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	34.7% 13g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	23% 13g	16.7% 9.36g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	15.2% 0.18mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	26.2% 105μg	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	NA	13% 1.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	9.36% 94mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	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	53% 4.22mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	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	27.7% 194mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	17.3% 9.5μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	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

Nutrient Comparison: Boiled California Red Kidney Beans VS Snacks, corn-based, extruded, chips, unsalted per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Snacks, corn-based, extruded, chips, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Boiled California Red Kidney Beans have 10.6 times more Vitamin B9 than Snacks, corn-based, extruded, chips, unsalted.
• While 5 oz of Snacks, corn-based, extruded, chips, unsalted contain 2.6 times more Vitamin B2, 2.7 times more Vitamin B3, 2 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, corn-based, extruded, chips, unsalted provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 5 ounces of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B9
• Both Boiled California Red Kidney Beans as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled California Red Kidney Beans have 1.8 times more Iron and 2.3 times more Potassium than Snacks, corn-based, extruded, chips, unsalted.
• While 5 oz of Snacks, corn-based, extruded, chips, unsalted contain 1.9 times more Calcium, 1.5 times more Magnesium, 1.3 times more Phosphorus and 5.6 times more Selenium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, corn-based, extruded, chips, unsalted contain similar levels of Copper and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2.1 times more Fiber and 1.4 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
• While 5 oz of Snacks, corn-based, extruded, chips, unsalted contain 4.5 times more Energy, 371.1 times more Fat, 310.3 times more Saturated Fat, 18.7 times more Omega 3, 824.4 times more Omega 6 and 2.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6