Comparing Nutrients in 5 ounces Snacks, corn-based, extruded, chips, unsalted VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Snacks, corn-based, extruded, chips, unsalted	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	27.2% 790kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.3g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	137% 23.4g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.6% 81.4g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	2.76% 2g	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	16.4% 6.24g	93% 35.3g	38g per day for Men 19-50 years
Protein	16.7% 9.36g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, unsalted	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	43% 0.56mg	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	2.5% 9.92μg	139% 557μg	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	3.15% 2.83mg	7.1% 6.38mg	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	13% 1.93mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.7% 47.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, unsalted	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	17.6% 176mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	157% 1.4mg	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	30% 2.4mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	NA	68.3% 1.57mg	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	37.3% 261mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	56% 1908mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, chips, unsalted VS Royal Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, corn-based, extruded, chips, unsalted versus 5 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, corn-based, extruded, chips, unsalted vs Royal Red Kidney Beans:

• 5 oz of Raw Royal Red Kidney Beans contain 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B6, 56.1 times more Vitamin B9 and 2.3 times more Vitamin C than Snacks, corn-based, extruded, chips, unsalted.
• 5 ounces of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B9
• Both Snacks, corn-based, extruded, chips, unsalted as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, corn-based, extruded, chips, unsalted vs Royal Red Kidney Beans:

• 5 ounces of Snacks, corn-based, extruded, chips, unsalted have 2.1 times more Selenium than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 4 times more Copper, 5.1 times more Iron, 2 times more Magnesium, 2.2 times more Phosphorus, 7.3 times more Potassium and 3.1 times more Zinc than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted and Royal Red Kidney Beans contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, corn-based, extruded, chips, unsalted have 1.7 times more Energy, 74.2 times more Fat, 66.8 times more Saturated Fat, 3.9 times more Omega 3 and 170 times more Omega 6 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 5.7 times more Fiber and 3.8 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted and Royal Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6