Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Snacks, potato chips, lightly salted

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snacks, potato chips, lightly salted	5%	57%	38%

Macro Nutrients

	Boiled Red Kidney Beans	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Energy	6.2% 180kcal	27.4% 794kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	51.7% 50g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	24.3% 7.8g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	36.7% 0.59g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	100% 17g	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	58.4% 76g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	0.66% 0.48g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.48g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	22% 12.3g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	48.5% 7.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	71% 0.92mg	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	20.6% 82.2μg	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	43% 38.7mg	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	73% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	47% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.17% 87μg	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	25.3% 2.03mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	29.5% 0.68mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	54.4% 1848mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	17.7% 265mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.052% 1.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Snacks, potato chips, lightly salted per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Red Kidney Beans versus 5 oz of Snacks, potato chips, lightly salted 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, potato chips, lightly salted:

• 5 ounces of Boiled Red Kidney Beans have 2.2 times more Vitamin B9 than Snacks, potato chips, lightly salted.
• While 5 oz of Snacks, potato chips, lightly salted contain 3 times more Vitamin B2, 9.5 times more Vitamin B3, 3.7 times more Vitamin B5, 5.4 times more Vitamin B6, 22.8 times more Vitamin C, 257.3 times more Vitamin E and 2.6 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, potato chips, lightly salted 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
• Both Boiled Red Kidney Beans as well as Snacks, potato chips, lightly salted 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, potato chips, lightly salted:

• 5 ounces of Boiled Red Kidney Beans have 2.1 times more Iron than Snacks, potato chips, lightly salted.
• While 5 oz of Snacks, potato chips, lightly salted contain 1.4 times more Magnesium, 3.2 times more Potassium, 6.5 times more Selenium, 93.5 times more Sodium and 1.4 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, potato chips, lightly salted contain similar levels of Calcium, Copper, Manganese and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 1.8 times more Fiber and 1.3 times more Protein than Snacks, potato chips, lightly salted.
• While 5 oz of Snacks, potato chips, lightly salted contain 4.4 times more Energy, 70.8 times more Fat, 76.3 times more Saturated Fat, 2.5 times more Omega 3, 112 times more Omega 6 and 2.3 times more Carbohydrate than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6