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

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, plain, salted	5%	56%	39%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, potato chips, plain, salted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	26% 754kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	49.7% 48g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	66% 11.2g	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	58.7% 76.3g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	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	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	% 0.47g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	34.7% 13g	38g per day for Men 19-50 years
Protein	16% 9.06g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, salted	Boiled California Red 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	25% 0.3mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.12mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	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	10.3% 41μg	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	34% 30.6mg	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	99% 15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, plain, salted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	45.5% 0.41mg	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	22.7% 1.8mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	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	31% 217mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	50% 1695mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	50% 747mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.071% 2.64g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato chips, plain, salted VS Boiled California Red Kidney Beans per 5 oz

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

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

• 5 ounces of Snacks, potato chips, plain, salted have 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 8.8 times more Vitamin B3, 4.4 times more Vitamin B5, 5.1 times more Vitamin B6 and 18 times more Vitamin C than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.6 times more Vitamin B9 than Snacks, potato chips, plain, salted.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Snacks, potato chips, plain, salted as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Snacks, potato chips, plain, salted have 1.3 times more Magnesium, 1.4 times more Manganese, 2.9 times more Potassium, 2.1 times more Selenium, 131.8 times more Sodium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 3.1 times more Calcium and 2.3 times more Iron than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Boiled California Red Kidney Beans contain similar levels of Copper and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, potato chips, plain, salted have 4.3 times more Energy, 377.6 times more Fat, 242.9 times more Saturated Fat, 11.2 times more Omega 3, 395.2 times more Omega 6 and 2.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 3 times more Fiber and 1.4 times more Protein than Snacks, potato chips, plain, salted.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6