Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Snacks, potato sticks

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, potato sticks	5%	56%	39%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, potato sticks	Recommended Dietary Allowance
Energy	6.06% 176kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	50.3% 48.8g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	39.3% 12.6g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	148% 25.2g	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	58% 75.6g	130g per day for Men 19-50 years
Sugars	NA	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	34.7% 13g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	23% 13g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, potato sticks	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	35% 0.45mg	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	14% 56.7μg	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	74.5% 67mg	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	86% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, potato sticks	Recommended Dietary Allowance
Calcium	9.36% 94mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	49.6% 0.45mg	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	40.2% 3.2mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	26% 0.6mg	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	35% 244mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	51.6% 1753mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	60% 897mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.084% 3.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snacks, potato sticks per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Snacks, potato sticks 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, potato sticks:

• 5 ounces of Boiled California Red Kidney Beans have 1.3 times more Vitamin B1 and 1.9 times more Vitamin B9 than Snacks, potato sticks.
• While 5 oz of Snacks, potato sticks contain 1.9 times more Vitamin B2, 8.9 times more Vitamin B3, 1.8 times more Vitamin B5, 3.1 times more Vitamin B6 and 39.4 times more Vitamin C than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Snacks, potato sticks 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, potato sticks:

• 5 ounces of Boiled California Red Kidney Beans have 3.7 times more Calcium and 1.3 times more Iron than Snacks, potato sticks.
• While 5 oz of Snacks, potato sticks contain 1.3 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 3 times more Potassium, 6.8 times more Selenium and 158.3 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, potato sticks contain similar levels of Copper and Zinc per five ounces.
• 5 ounces of Snacks, potato sticks lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2.7 times more Fiber and 1.4 times more Protein than Snacks, potato sticks.
• While 5 oz of Snacks, potato sticks contain 4.2 times more Energy, 382.2 times more Fat, 634.3 times more Saturated Fat, 2.2 times more Omega 3, 890 times more Omega 6 and 2.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6