Comparing Nutrients in 5 ounces Snacks, plantain chips, salted VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, plantain chips, salted	2%	50%	48%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, plantain chips, salted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	26% 753kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	43.2% 42g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	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	69.6% 90g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	34.7% 13g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Snacks, plantain chips, salted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	11% 98μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.68% 0.092mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	12.4% 49.6μg	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	50.6% 45.5mg	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	47.6% 7.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.8% 40.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, plantain chips, salted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	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	17% 1.37mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	15.8% 111mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	32.8% 1114mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.08% 2.96g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, plantain chips, salted vs Boiled California Red Kidney Beans:

• Snacks, plantain chips, salted have more Vitamin A, 1.5 times more Vitamin B3, 5 times more Vitamin B5, 4.4 times more Vitamin B6 and 26.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.1 times more Vitamin B9 than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, plantain chips, salted vs Boiled California Red Kidney Beans:

• Snacks, plantain chips, salted have 1.5 times more Magnesium, 1.9 times more Potassium and 50.5 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 7.3 times more Calcium, 1.5 times more Copper, 3.1 times more Iron, 1.8 times more Phosphorus, 3 times more Selenium, 2.3 times more Zinc and 32 times more Water than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Boiled California Red Kidney Beans have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, plantain chips, salted have 4.3 times more Energy, 328.8 times more Fat, 595.5 times more Saturated Fat, 2.4 times more Omega 3, 580.9 times more Omega 6 and 2.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.7 times more Fiber and 4 times more Protein than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.