Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Snacks, banana chips

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snacks, banana chips	2%	55%	43%

Macro Nutrients

	Boiled Red Kidney Beans	Snacks, banana chips	Recommended Dietary Allowance
Energy	6.2% 180kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	49% 47.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	128% 41g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	5.17% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	63.7% 82.8g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	69% 50g	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	27.6% 10.5g	28.7% 11g	38g per day for Men 19-50 years
Protein	22% 12.3g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Snacks, banana chips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	28.3% 0.37mg	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	46% 184μg	4.96% 20μg	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	9.92% 8.93mg	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	0.28% 0.043mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snacks, banana chips	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	32.3% 0.29mg	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	52% 4.17mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	25.6% 108mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	96% 2.2mg	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	28.8% 201mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	22.3% 760mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.16% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Snacks, banana chips per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Red Kidney Beans versus 5 oz of Snacks, banana chips to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Boiled Red Kidney Beans have 1.9 times more Vitamin B1, 3.4 times more Vitamin B2, 9.3 times more Vitamin B9 and 6.5 times more Vitamin K than Snacks, banana chips.
• While 5 oz of Snacks, banana chips contain 2.8 times more Vitamin B5, 2.2 times more Vitamin B6 and 5.3 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, banana chips provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• 5 ounces of Snacks, banana chips have insufficient amounts of Vitamin B2 and Vitamin K
• Both Boiled Red Kidney Beans as well as Snacks, banana chips have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Snacks, banana chips:

• 5 ounces of Boiled Red Kidney Beans have 1.6 times more Calcium, 2.4 times more Iron, 2.5 times more Phosphorus and 1.4 times more Zinc than Snacks, banana chips.
• While 5 oz of Snacks, banana chips contain 1.7 times more Magnesium, 3.3 times more Manganese, 1.3 times more Potassium and 1.3 times more Selenium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, banana chips contain similar levels of Copper per five ounces.
• 5 ounces of Snacks, banana chips lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 16.8 times more Omega 3 and 3.8 times more Protein than Snacks, banana chips.
• While 5 oz of Snacks, banana chips contain 4.1 times more Energy, 67.2 times more Fat, 402.4 times more Saturated Fat, 5.8 times more Omega 6, 2.6 times more Carbohydrate and 110.4 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, banana chips offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Snacks, banana chips provide inadequate amounts of Omega 3