Comparing Nutrients in 5 ounces California Red Kidney Beans VS Potato chips, without salt, reduced fat

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Potato chips, without salt, reduced fat	6%	38%	56%

Macro Nutrients

	California Red Kidney Beans	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Energy	16% 468kcal	24% 690kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	30.4% 29.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	18.4% 5.9g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	89.6% 15.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	74% 96g	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	93% 35.3g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	73% 0.95mg	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	140% 558μg	3.54% 14μg	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	7.1% 6.38mg	40.5% 36.4mg	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	51.7% 7.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.7% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Calcium	27.6% 276mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	55% 0.49mg	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	166% 13.3mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Potato chips, without salt, reduced fat per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Potato chips, without salt, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Potato chips, without salt, reduced fat:

• 5 ounces of California Red Kidney Beans have 2.5 times more Vitamin B1 and 39.4 times more Vitamin B9 than Potato chips, without salt, reduced fat.
• While 5 oz of Potato chips, without salt, reduced fat contain 3.4 times more Vitamin B3, 1.7 times more Vitamin B6 and 5.7 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Potato chips, without salt, reduced fat provide similar amounts of Vitamin B2 per five ounces.
• Both Raw California Red Kidney Beans as well as Potato chips, without salt, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Potato chips, without salt, reduced fat:

• 5 ounces of California Red Kidney Beans have 9.3 times more Calcium, 3.2 times more Copper, 6.9 times more Iron, 1.8 times more Magnesium, 2.1 times more Phosphorus and 2.5 times more Zinc than Potato chips, without salt, reduced fat.
• While 5 oz of Potato chips, without salt, reduced fat contain 2.5 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Potato chips, without salt, reduced fat contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 4.1 times more Fiber and 3.4 times more Protein than Potato chips, without salt, reduced fat.
• While 5 oz of Potato chips, without salt, reduced fat contain 1.5 times more Energy, 83.2 times more Fat, 115.6 times more Saturated Fat, 2.3 times more Omega 3 and 199.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Potato chips, without salt, reduced fat offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6