Comparing Nutrients in 5 ounces Red Kidney Beans VS Snacks, potato chips, white, restructured, baked

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, potato chips, white, restructured, baked	4%	35%	61%

Macro Nutrients

	Red Kidney Beans	Snacks, potato chips, white, restructured, baked	Recommended Dietary Allowance
Energy	16.5% 478kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	26.6% 25.8g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	11.7% 3.73g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	33.7% 5.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	78% 101g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	9.8% 7.1g	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	56.7% 21.5g	18% 6.8g	38g per day for Men 19-50 years
Protein	57% 32g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, potato chips, white, restructured, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	36.2% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	55.6% 0.72mg	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	0% 0μg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	8.5% 10.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, potato chips, white, restructured, baked	Recommended Dietary Allowance
Calcium	11.8% 118mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	16.4% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	3.74% 150μg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	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	82.2% 575mg	55.5% 388mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	30% 1022mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	50.7% 760mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Snacks, potato chips, white, restructured, baked per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Kidney Beans versus 5 oz of Snacks, potato chips, white, restructured, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Snacks, potato chips, white, restructured, baked:

• 5 ounces of Red Kidney Beans have 1.8 times more Vitamin B1, 3.1 times more Vitamin B2, more Vitamin B9 and more Vitamin C than Snacks, potato chips, white, restructured, baked.
• While 5 oz of Snacks, potato chips, white, restructured, baked contain 1.9 times more Vitamin B3, 1.3 times more Vitamin B6, 10.4 times more Vitamin E and 1.3 times more Vitamin K than Raw Red Kidney Beans.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 5 ounces of Snacks, potato chips, white, restructured, baked have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Red Kidney Beans as well as Snacks, potato chips, white, restructured, baked 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, potato chips, white, restructured, baked:

• 5 ounces of Red Kidney Beans have 6.7 times more Copper, 8.4 times more Iron, 3.2 times more Magnesium, 1.5 times more Phosphorus, 1.9 times more Potassium and 6.2 times more Zinc than Snacks, potato chips, white, restructured, baked.
• While 5 oz of Snacks, potato chips, white, restructured, baked contain 1.5 times more Calcium, 48 times more Fluoride, 2.5 times more Selenium and 44.7 times more Sodium than Raw Red Kidney Beans.
• 5 ounces of Red Kidney Beans lack sufficient amounts of Fluoride

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 1.8 times more Omega 3, 3.2 times more Fiber and 4.5 times more Protein than Snacks, potato chips, white, restructured, baked.
• While 5 oz of Snacks, potato chips, white, restructured, baked contain 1.4 times more Energy, 17.2 times more Fat, 17.1 times more Saturated Fat, 17.7 times more Omega 6 and 2.4 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, potato chips, white, restructured, baked offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6