Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Snacks, corn-based, extruded, chips, unsalted

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%

Macro Nutrients

	Boiled Red Kidney Beans	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	6.2% 180kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	137% 23.4g	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	62.6% 81.4g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	2.76% 2g	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	22% 12.3g	16.7% 9.36g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Snacks, corn-based, extruded, chips, unsalted	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	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	23% 0.3mg	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	2.5% 9.92μg	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	3.15% 2.83mg	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	13% 1.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	39.2% 0.35mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	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	28.8% 201mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	17.3% 9.5μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Snacks, corn-based, extruded, chips, unsalted per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Red Kidney Beans versus 5 oz of Snacks, corn-based, extruded, chips, unsalted 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, corn-based, extruded, chips, unsalted:

• 5 ounces of Boiled Red Kidney Beans have 18.6 times more Vitamin B9 than Snacks, corn-based, extruded, chips, unsalted.
• While 5 oz of Snacks, corn-based, extruded, chips, unsalted contain 2.8 times more Vitamin B2, 2.6 times more Vitamin B3, 1.8 times more Vitamin B6, 1.7 times more Vitamin C, 45.3 times more Vitamin E and 4 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, corn-based, extruded, chips, unsalted provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 5 ounces of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B9
• Both Boiled Red Kidney Beans as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Snacks, corn-based, extruded, chips, unsalted:

• 5 ounces of Boiled Red Kidney Beans have 1.7 times more Iron, 2.2 times more Potassium and 1.3 times more Zinc than Snacks, corn-based, extruded, chips, unsalted.
• While 5 oz of Snacks, corn-based, extruded, chips, unsalted contain 4.4 times more Calcium, 1.6 times more Magnesium, 1.3 times more Phosphorus and 5.6 times more Selenium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, corn-based, extruded, chips, unsalted contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 1.7 times more Fiber and 1.3 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
• While 5 oz of Snacks, corn-based, extruded, chips, unsalted contain 4.4 times more Energy, 66.8 times more Fat, 60.3 times more Saturated Fat, 3.6 times more Omega 3, 154.1 times more Omega 6 and 2.5 times more Carbohydrate than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6