Comparing Nutrients in 5 ounces Snacks, potato chips, lightly salted VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, lightly salted	5%	57%	38%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, potato chips, lightly salted	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	27.4% 794kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	51.7% 50g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.8g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	36.7% 0.59g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.4% 76g	25% 32.3g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	0.63% 0.45g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	24% 9.07g	38g per day for Men 19-50 years
Protein	17% 9.53g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, lightly salted	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.5% 7.76mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	13% 0.17mg	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	20.6% 82.2μg	46% 184μg	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	43% 38.7mg	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	73% 11mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.3μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, lightly salted	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3.4% 34mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	34% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	2.17% 87μg	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	25.3% 2.03mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	26.5% 0.61mg	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	30% 210mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	54.4% 1848mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	17.7% 265mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.052% 1.9g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, potato chips, lightly salted vs Boiled Kidney Beans:

• Snacks, potato chips, lightly salted have 3 times more Vitamin B2, 9.5 times more Vitamin B3, 3.7 times more Vitamin B5, 5.4 times more Vitamin B6, 22.8 times more Vitamin C, 257.3 times more Vitamin E and 2.6 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B9 than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 5 oz.
• Both Snacks, potato chips, lightly salted as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, potato chips, lightly salted vs Boiled Kidney Beans:

• Snacks, potato chips, lightly salted have 1.4 times more Copper, 1.5 times more Magnesium, 3.2 times more Potassium, 7.1 times more Selenium, 187 times more Sodium and 1.5 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Calcium, 1.6 times more Iron and 49.6 times more Water than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted and Boiled All Types Kidney Beans have similar amounts of Manganese and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, potato chips, lightly salted have 4.4 times more Energy, 70.8 times more Fat, 75.2 times more Saturated Fat, 2.4 times more Omega 3, 111 times more Omega 6 and 2.3 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Fiber and 1.3 times more Protein than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.