Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Snacks, vegetable chips, made from garden vegetables

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Energy	6.06% 176kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	37.3% 6.34g	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	66% 85.7g	130g per day for Men 19-50 years
Sugars	NA	7.9% 5.73g	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	17.5% 6.66g	38g per day for Men 19-50 years
Protein	23% 13g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	24.5% 3.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	59.4% 0.77mg	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	5.67% 22.7μg	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	7.7% 6.95mg	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	45.7% 6.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Calcium	9.36% 94mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	36.5% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	18% 75mg	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	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	39% 584mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.24% 8.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snacks, vegetable chips, made from garden vegetables per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Snacks, vegetable chips, made from garden vegetables 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, vegetable chips, made from garden vegetables:

• 5 ounces of Boiled California Red Kidney Beans have 4.6 times more Vitamin B9 than Snacks, vegetable chips, made from garden vegetables.
• While 5 oz of Snacks, vegetable chips, made from garden vegetables contain 5.1 times more Vitamin B3, 2.2 times more Vitamin B5, 5.2 times more Vitamin B6 and 4.1 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, vegetable chips, made from garden vegetables provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Snacks, vegetable chips, made from garden vegetables 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, vegetable chips, made from garden vegetables:

• 5 ounces of Boiled California Red Kidney Beans have 1.3 times more Calcium, 1.2 times more Copper, 1.9 times more Iron and 1.7 times more Zinc than Snacks, vegetable chips, made from garden vegetables.
• While 5 oz of Snacks, vegetable chips, made from garden vegetables contain 2 times more Potassium and 103 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, vegetable chips, made from garden vegetables contain similar levels of Magnesium, Manganese and Phosphorus per five ounces.
• 5 ounces of Snacks, vegetable chips, made from garden vegetables lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2 times more Fiber and 1.7 times more Protein than Snacks, vegetable chips, made from garden vegetables.
• While 5 oz of Snacks, vegetable chips, made from garden vegetables contain 3.8 times more Energy, 258.9 times more Fat, 125.9 times more Saturated Fat, 66.5 times more Omega 3, 223.8 times more Omega 6 and 2.7 times more Carbohydrate than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6