Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Snacks, vegetable chips, made from garden vegetables

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%

Macro Nutrients

	Boiled Red Kidney Beans	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Energy	6.2% 180kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	37.3% 6.34g	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	66% 85.7g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	7.9% 5.73g	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	17.5% 6.66g	38g per day for Men 19-50 years
Protein	22% 12.3g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	24.5% 3.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	59.4% 0.77mg	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	5.67% 22.7μg	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	7.7% 6.95mg	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	45.7% 6.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	36.5% 0.33mg	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	52% 4.17mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	17% 0.39mg	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	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	39% 584mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.24% 8.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Snacks, vegetable chips, made from garden vegetables per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Red Kidney Beans versus 5 oz of Snacks, vegetable chips, made from garden vegetables 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, vegetable chips, made from garden vegetables:

• 5 ounces of Boiled Red Kidney Beans have 1.2 times more Vitamin B1 and 8.1 times more Vitamin B9 than Snacks, vegetable chips, made from garden vegetables.
• While 5 oz of Snacks, vegetable chips, made from garden vegetables contain 4.8 times more Vitamin B3, 2.2 times more Vitamin B5, 4.5 times more Vitamin B6, 4.1 times more Vitamin C, 161.3 times more Vitamin E and 2.1 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, vegetable chips, made from garden vegetables provide similar amounts of Vitamin B2 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, vegetable chips, made from garden vegetables 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, vegetable chips, made from garden vegetables:

• 5 ounces of Boiled Red Kidney Beans have 1.9 times more Iron, 1.7 times more Manganese and 2.1 times more Zinc than Snacks, vegetable chips, made from garden vegetables.
• While 5 oz of Snacks, vegetable chips, made from garden vegetables contain 1.9 times more Calcium, 2.1 times more Potassium and 206 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, vegetable chips, made from garden vegetables contain similar levels of Copper, Magnesium and Phosphorus per five ounces.
• 5 ounces of Snacks, vegetable chips, made from garden vegetables lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 1.6 times more Fiber and 1.6 times more Protein than Snacks, vegetable chips, made from garden vegetables.
• While 5 oz of Snacks, vegetable chips, made from garden vegetables contain 3.7 times more Energy, 46.6 times more Fat, 24.5 times more Saturated Fat, 12.7 times more Omega 3, 41.8 times more Omega 6, 2.7 times more Carbohydrate and 12.6 times more Sugars than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6