Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Tortilla chips, yellow, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Tortilla chips, yellow, plain, salted	5%	40%	55%

Macro Nutrients

	Boiled Red Kidney Beans	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Energy	6.2% 180kcal	24.3% 704kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	32.6% 31.7g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	12.3% 3.93g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	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	25% 32.3g	73.5% 96g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	NA	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	NA	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 1.26g	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	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	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	19% 0.23mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	46% 184μg	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	1.9% 1.7mg	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	0.28% 0.043mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	52% 4.17mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	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	28.8% 201mg	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	8.6% 292mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	29.3% 439mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.074% 2.75g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled Red Kidney Beans 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 Boiled Red Kidney Beans vs Tortilla chips, yellow, plain, salted:

• 5 ounces of Boiled Red Kidney Beans have 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 5.9 times more Vitamin B9 and 14 times more Vitamin K than Tortilla chips, yellow, plain, salted.
• While 5 oz of Tortilla chips, yellow, plain, salted contain 2.6 times more Vitamin B3, 1.9 times more Vitamin B5, 1.7 times more Vitamin B6 and 99 times more Vitamin E than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 5 ounces of Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans 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 Boiled Red Kidney Beans vs Tortilla chips, yellow, plain, salted:

• 5 ounces of Boiled Red Kidney Beans have 2.3 times more Copper, 2.2 times more Iron, 1.3 times more Manganese and 2 times more Potassium than Tortilla chips, yellow, plain, salted.
• While 5 oz of Tortilla chips, yellow, plain, salted contain 3.7 times more Calcium, 1.9 times more Magnesium, 1.6 times more Phosphorus, 7 times more Selenium, 155 times more Sodium and 1.4 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 1.6 times more Fiber and 1.3 times more Protein than Tortilla chips, yellow, plain, salted.
• While 5 oz of Tortilla chips, yellow, plain, salted contain 3.9 times more Energy, 44.7 times more Fat, 38.6 times more Saturated Fat, 1.9 times more Omega 3, 82.7 times more Omega 6 and 3 times more Carbohydrate than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6