Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Tortilla chips, yellow, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Tortilla chips, yellow, plain, salted	5%	40%	55%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Energy	3.96% 115kcal	24.3% 704kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	32.6% 31.7g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	12.3% 3.93g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	73.8% 12.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	73.5% 96g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	2.37% 1.7g	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	0% 0g	0.31% 0.23g	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	% 0g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 1.26g	g per day for Men 19-50 years
Fiber	16% 6.1g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	22% 0.29mg	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	8.15% 32.6μg	7.8% 31μg	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	1.26% 1.13mg	0% 0mg	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	0.19% 0.028mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Calcium	4.1% 41mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	16.5% 0.15mg	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	22% 1.77mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	22% 0.51mg	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	21.5% 150mg	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	8.6% 292mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	29.3% 439mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	3% 111g	0.074% 2.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Tortilla chips, yellow, plain, salted per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids versus 5 oz of Tortilla chips, yellow, plain, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans with Liquids vs Tortilla chips, yellow, plain, salted:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.6 times more Vitamin B2 and 6.8 times more Vitamin K than Tortilla chips, yellow, plain, salted.
• While 5 oz of Tortilla chips, yellow, plain, salted contain 3 times more Vitamin B3, 3.2 times more Vitamin B5, 2.5 times more Vitamin B6 and 148.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Tortilla chips, yellow, plain, salted provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• 5 ounces of Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Tortilla chips, yellow, plain, salted:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.4 times more Copper, 1.3 times more Potassium and 40.2 times more Water than Tortilla chips, yellow, plain, salted.
• While 5 oz of Tortilla chips, yellow, plain, salted contain 3.6 times more Calcium, 2.8 times more Magnesium, 2.2 times more Phosphorus, 7.6 times more Selenium and 2.4 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Tortilla chips, yellow, plain, salted contain similar levels of Iron, Manganese and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.5 times more Sugars than Tortilla chips, yellow, plain, salted.
• While 5 oz of Tortilla chips, yellow, plain, salted contain 6.1 times more Energy, 62 times more Fat, 22.2 times more Saturated Fat, 6.1 times more Omega 3, 106.6 times more Omega 6, 4.5 times more Carbohydrate and 1.3 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Tortilla chips, yellow, plain, salted offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6