Comparing Nutrients in 5 ounces Snacks, plantain chips, salted VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Snacks, plantain chips, salted	2%	50%	48%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Snacks, plantain chips, salted	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	26% 753kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	43.2% 42g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	0.69% 0.12g	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	16% 21g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	3.6% 2.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 2.62g	g per day for Men 19-50 years
Fiber	13% 4.96g	16% 6.1g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, plantain chips, salted	Canned Red Kidney Beans with Liquids	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	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	8.72% 0.11mg	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	8.15% 32.6μg	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	1.26% 1.13mg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.8% 40.5μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, plantain chips, salted	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	23% 0.21mg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	18% 0.41mg	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	21.5% 150mg	700mg per day for Men 19-50 years
Potassium	32.8% 1114mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.08% 2.96g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, plantain chips, salted VS Canned Red Kidney Beans with Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, plantain chips, salted versus 5 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, plantain chips, salted vs Canned Red Kidney Beans with Liquids:

• 5 ounces of Snacks, plantain chips, salted have more Vitamin A, 1.6 times more Vitamin B3, 8.5 times more Vitamin B5, 5.8 times more Vitamin B6, 1.5 times more Vitamin B9, 40.1 times more Vitamin C, 252 times more Vitamin E and 7 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids contain 1.6 times more Vitamin B1 and 1.7 times more Vitamin B2 than Snacks, plantain chips, salted.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Snacks, plantain chips, salted as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, plantain chips, salted vs Canned Red Kidney Beans with Liquids:

• 5 ounces of Snacks, plantain chips, salted have 1.3 times more Copper, 2.4 times more Magnesium and 3 times more Potassium than Canned Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids contain 3.2 times more Calcium, 1.3 times more Iron, 1.4 times more Phosphorus, 2.8 times more Selenium, 1.3 times more Sodium, 1.7 times more Zinc and 37.3 times more Water than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Canned Red Kidney Beans with Liquids contain similar levels of Manganese per five ounces.
• 5 ounces of Snacks, plantain chips, salted lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, plantain chips, salted have 6.6 times more Energy, 82.2 times more Fat, 66.7 times more Saturated Fat, 1.5 times more Omega 3, 140 times more Omega 6 and 4.3 times more Carbohydrate than Canned Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids contain 2 times more Sugars and 2.3 times more Protein than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Canned Red Kidney Beans with Liquids offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6