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

Macros Ratio

	Protein	Fat	Carbs
Snacks, plantain chips, salted	2%	50%	48%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Snacks, plantain chips, salted	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	26% 753kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	43.2% 42g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	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	69.6% 90g	63.6% 82.7g	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	93% 35.3g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Snacks, plantain chips, salted	Royal 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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	26% 0.34mg	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% 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	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	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	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	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	17% 1.37mg	154% 12.3mg	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	68.3% 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	15.8% 111mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	32.8% 1114mg	56% 1908mg	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	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.08% 2.96g	0.46% 17g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Snacks, plantain chips, salted 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, plantain chips, salted vs Royal Red Kidney Beans:

• 5 ounces of Snacks, plantain chips, salted have more Vitamin A, 1.4 times more Vitamin B5 and 7.1 times more Vitamin C than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 6 times more Vitamin B1, 6 times more Vitamin B2, 2.6 times more Vitamin B3 and 11.2 times more Vitamin B9 than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Royal Red Kidney Beans provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Snacks, plantain chips, salted as well as Raw Royal 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 Royal Red Kidney Beans:

• 5 ounces of Snacks, plantain chips, salted have 15.5 times more Sodium than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 14.6 times more Calcium, 5.1 times more Copper, 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 7.2 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, 65.8 times more Fat, 128.3 times more Saturated Fat and 119.8 times more Omega 6 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 1.9 times more Omega 3, 7.1 times more Fiber and 11.1 times more Protein than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted 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