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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%

Macro Nutrients

	Red Kidney Beans	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Energy	16.5% 478kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	67% 87g	66% 85.7g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	56.7% 21.5g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	57% 32g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	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	72% 0.86mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	24.5% 3.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	2% 0.3mg	45.7% 6.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Calcium	11.8% 118mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	36.5% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	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	82.2% 575mg	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	39% 584mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.24% 8.94g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Red Kidney Beans have 4.6 times more Vitamin B1, 3.6 times more Vitamin B2, 1.6 times more Vitamin B5 and 24.6 times more Vitamin B9 than Snacks, vegetable chips, made from garden vegetables.
• While 5 oz of Snacks, vegetable chips, made from garden vegetables contain 1.3 times more Vitamin B3, 1.4 times more Vitamin B6, 23 times more Vitamin E and 3.1 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, vegetable chips, made from garden vegetables provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw 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 Red Kidney Beans vs Snacks, vegetable chips, made from garden vegetables:

• 5 ounces of Red Kidney Beans have 1.6 times more Calcium, 3 times more Copper, 4.3 times more Iron, 2.6 times more Magnesium, 4 times more Manganese, 3.1 times more Phosphorus, 1.6 times more Potassium, 3.2 times more Selenium and 5.6 times more Zinc than Snacks, vegetable chips, made from garden vegetables.
• While 5 oz of Snacks, vegetable chips, made from garden vegetables contain 34.3 times more Sodium than Raw Red Kidney Beans.
• 5 ounces of Snacks, vegetable chips, made from garden vegetables lack sufficient amounts of Selenium
• Both Raw Red Kidney Beans as well as Snacks, vegetable chips, made from garden vegetables lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 3.2 times more Fiber and 4.2 times more Protein than Snacks, vegetable chips, made from garden vegetables.
• While 5 oz of Snacks, vegetable chips, made from garden vegetables contain 1.4 times more Energy, 22 times more Fat, 11.4 times more Saturated Fat, 5.9 times more Omega 3, 19.6 times more Omega 6 and 1.9 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, vegetable chips, made from garden vegetables offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6