Comparing Nutrients in 5 ounces Potato chips, without salt, reduced fat VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Potato chips, without salt, reduced fat	6%	38%	56%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Potato chips, without salt, reduced fat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	24% 690kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	30.4% 29.5g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	89.6% 15.2g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	0.43% 0.31g	NA	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	22.8% 8.65g	34.7% 13g	38g per day for Men 19-50 years
Protein	18% 10g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Potato chips, without salt, reduced fat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	11.3% 0.15mg	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	3.54% 14μg	26.2% 105μg	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	40.5% 36.4mg	1.9% 1.7mg	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	51.7% 7.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.7% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato chips, without salt, reduced fat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	55% 0.49mg	45.5% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	24% 1.9mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	NA	19.6% 0.45mg	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	39% 274mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato chips, without salt, reduced fat VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato chips, without salt, reduced fat versus 5 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potato chips, without salt, reduced fat vs Boiled California Red Kidney Beans:

• 5 ounces of Potato chips, without salt, reduced fat have 1.6 times more Vitamin B1, 4.4 times more Vitamin B2, 13 times more Vitamin B3, 6.4 times more Vitamin B6 and 21.4 times more Vitamin C than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 7.4 times more Vitamin B9 than Potato chips, without salt, reduced fat.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Potato chips, without salt, reduced fat as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato chips, without salt, reduced fat vs Boiled California Red Kidney Beans:

• 5 ounces of Potato chips, without salt, reduced fat have 1.2 times more Copper, 1.9 times more Magnesium, 1.4 times more Phosphorus, 4.2 times more Potassium and 6.8 times more Selenium than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 3.1 times more Calcium and 2.2 times more Iron than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat and Boiled California Red Kidney Beans contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato chips, without salt, reduced fat have 3.9 times more Energy, 231.1 times more Fat, 297.1 times more Saturated Fat, 5.9 times more Omega 3, 537.5 times more Omega 6 and 3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.5 times more Fiber and 1.3 times more Protein than Potato chips, without salt, reduced fat.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6