Comparing Nutrients in 5 ounces Red Kidney Beans VS Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	6%	39%	55%

Macro Nutrients

	Red Kidney Beans	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Energy	16.5% 478kcal	24% 696kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	9.6% 3.07g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	53.5% 9.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	73.3% 95g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	14% 10.2g	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	0.25% 0.18g	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	% 9.8g	g per day for Men 19-50 years
Fiber	56.7% 21.5g	33% 12.5g	38g per day for Men 19-50 years
Protein	57% 32g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	25.5% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	22% 0.28mg	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	140% 558μg	8.86% 35.4μg	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	7.1% 6.38mg	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	2% 0.3mg	66.5% 9.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Calcium	11.8% 118mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	35.8% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	25.6% 108mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	80.7% 1.86mg	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	82.2% 575mg	45% 315mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	31.4% 17.3μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.078% 2.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Kidney Beans versus 5 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor:

• 5 ounces of Red Kidney Beans have 4.3 times more Vitamin B1, 10.8 times more Vitamin B2, 2 times more Vitamin B6, 15.8 times more Vitamin B9, more Vitamin C and 2.3 times more Vitamin K than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While 5 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 33.5 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 5 ounces of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Red Kidney Beans as well as Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor:

• 5 ounces of Red Kidney Beans have 4.2 times more Calcium, 3.1 times more Copper, 3.8 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus, 5.9 times more Potassium and 1.7 times more Zinc than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While 5 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 3.8 times more Selenium and 35.3 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 3.8 times more Omega 3, 1.7 times more Fiber and 2.8 times more Protein than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While 5 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 1.5 times more Energy, 19.9 times more Fat, 14.1 times more Saturated Fat, 28.2 times more Omega 6 and 3.4 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6