Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Snacks, plantain chips, salted

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	6.06% 176kcal	26% 753kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	43.2% 42g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	37% 12g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	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	24.4% 31.8g	69.6% 90g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 1.3g	g per day for Men 19-50 years
Fiber	34.7% 13g	13% 4.96g	38g per day for Men 19-50 years
Protein	23% 13g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 98μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	7.68% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	26.2% 105μg	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	NA	47.6% 7.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	33.8% 40.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	9.36% 94mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	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	53% 4.22mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	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	27.7% 194mg	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	32.8% 1114mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.08% 2.96g	3700g per day for Men 19-50 years

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

• Boiled California Red Kidney Beans have 2 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.1 times more Vitamin B9 than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain more Vitamin A, 1.5 times more Vitamin B3, 5 times more Vitamin B5, 4.4 times more Vitamin B6 and 26.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red 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 Boiled California Red Kidney Beans vs Snacks, plantain chips, salted:

• Boiled California Red Kidney Beans have 7.3 times more Calcium, 1.5 times more Copper, 3.1 times more Iron, 1.8 times more Phosphorus, 3 times more Selenium, 2.3 times more Zinc and 32 times more Water than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 1.5 times more Magnesium, 1.9 times more Potassium and 50.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, plantain chips, salted have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled California Red Kidney Beans have 2.7 times more Fiber and 4 times more Protein than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 4.3 times more Energy, 328.8 times more Fat, 595.5 times more Saturated Fat, 2.4 times more Omega 3, 580.9 times more Omega 6 and 2.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Snacks, plantain chips, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.