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

Macros Ratio

	Protein	Fat	Carbs
Snacks, plantain chips, salted	2%	50%	48%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snacks, plantain chips, salted	Red Kidney Beans	Recommended Dietary Allowance
Energy	26% 753kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	43.2% 42g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	1.9% 0.32g	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	67% 87g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	4.1% 2.98g	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	56.7% 21.5g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Snacks, plantain chips, salted	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	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	43.3% 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	12.4% 49.6μg	140% 558μg	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	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	47.6% 7.14mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.8% 40.5μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, plantain chips, salted	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	68.5% 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	15.8% 111mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	32.8% 1114mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.08% 2.96g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Snacks, plantain chips, salted have more Vitamin A, 1.4 times more Vitamin B5, 7.1 times more Vitamin C, 24 times more Vitamin E and 5.1 times more Vitamin K than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 9.4 times more Vitamin B1, 5.4 times more Vitamin B2, 2.6 times more Vitamin B3 and 11.3 times more Vitamin B9 than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Red Kidney Beans provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Snacks, plantain chips, salted as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Snacks, plantain chips, salted have 16.8 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 9.2 times more Calcium, 3.5 times more Copper, 6.9 times more Iron, 1.9 times more Magnesium, 4 times more Manganese, 5.2 times more Phosphorus, 1.7 times more Potassium, 8 times more Selenium and 7.5 times more Zinc than Snacks, plantain chips, salted.
• 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 1.6 times more Energy, 27.9 times more Fat, 54.1 times more Saturated Fat and 51 times more Omega 6 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 4.6 times more Omega 3, 2.3 times more Sugars, 4.3 times more Fiber and 9.9 times more Protein than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6