Comparing Nutrients in 5 ounces Snacks, taro chips VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, taro chips	2%	44%	54%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, taro chips	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	24.3% 706kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	36.4% 35.3g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	28.5% 9.1g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	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	74.3% 97g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	27% 10.2g	34.7% 13g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Snacks, taro chips	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.16% 0.041mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.56% 0.73mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.8% 0.62mg	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	7.1% 28.3μg	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	7.87% 7.1mg	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	107% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.3% 25.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, taro chips	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.5% 85mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	45.5% 0.41mg	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	21.3% 1.7mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	0.062% 0.001mg	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	26.5% 186mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	32.3% 485mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	2.56% 95g	3700g per day for Men 19-50 years

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

• Snacks, taro chips have 1.3 times more Vitamin B1, 3.1 times more Vitamin B5, 4.2 times more Vitamin B6 and 4.2 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.1 times more Vitamin B2 and 3.7 times more Vitamin B9 than Snacks, taro chips.
• Both Snacks, taro chips and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 per 5 oz.
• Both Snacks, taro chips as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Snacks, taro chips have 1.8 times more Magnesium, 1.8 times more Potassium, 1.5 times more Selenium and 85.5 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.5 times more Iron, 318 times more Manganese, 2.3 times more Zinc and 33.5 times more Water than Snacks, taro chips.
• Both Snacks, taro chips and Boiled California Red Kidney Beans have similar amounts of Calcium, Copper and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, taro chips have 4 times more Energy, 276.7 times more Fat, 459.3 times more Saturated Fat, 1.9 times more Omega 3, 641 times more Omega 6 and 3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Fiber and 4 times more Protein than Snacks, taro chips.
• Both Snacks, taro chips as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.