Comparing Nutrients in 5 ounces Salted Soy Chips VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Salted Soy Chips	28%	17%	55%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Salted Soy Chips	California Red Kidney Beans	Recommended Dietary Allowance
Energy	19% 546kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.56g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	35.3% 0.56g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	30% 5.13g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	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	NA	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	67% 37.6g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Salted Soy Chips	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	39.3% 0.47mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.4% 4.22mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	85% 340μg	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	0% 0mg	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	9.54% 1.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Soy Chips	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	24.2% 242mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	387% 3.5mg	173% 1.56mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	92% 7.37mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	57.4% 241mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	61.6% 1.4mg	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	1.4% 9.92mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	0.29% 9.92mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	79.6% 1194mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Salted Soy Chips VS California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Salted Soy Chips versus 5 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Salted Soy Chips vs California Red Kidney Beans:

• 5 ounces of Salted Soy Chips have 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.3 times more Vitamin B6 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.6 times more Vitamin B1, 1.6 times more Vitamin B9 and more Vitamin C than Salted Soy Chips or Crisps Snacks.
• 5 ounces of Salted Soy Chips have insufficient amounts of Vitamin C
• Both Salted Soy Chips or Crisps Snacks as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Salted Soy Chips vs California Red Kidney Beans:

• 5 ounces of Salted Soy Chips have 2.2 times more Copper, 2 times more Manganese, 3.8 times more Selenium and 76.5 times more Sodium than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.8 times more Iron, 57.9 times more Phosphorus, 212.9 times more Potassium and 1.7 times more Zinc than Salted Soy Chips or Crisps Snacks.
• Both Salted Soy Chips and California Red Kidney Beans contain similar levels of Calcium and Magnesium per five ounces.
• 5 ounces of Salted Soy Chips lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Salted Soy Chips have 29.4 times more Fat, 30.6 times more Saturated Fat, 4.7 times more Omega 3 and 67.1 times more Omega 6 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 7.1 times more Fiber than Salted Soy Chips or Crisps Snacks.
• Both Salted Soy Chips and California Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6