Comparing Nutrients in 5 ounces Snacks, tortilla chips, light (baked with less oil) VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, tortilla chips, light (baked with less oil)	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	22.7% 659kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	22.2% 21.5g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.02g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	41.5% 7.05g	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	80% 104g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	21.3% 8.08g	34.7% 13g	38g per day for Men 19-50 years
Protein	22% 12.3g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, light (baked with less oil)	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.26mg	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	5.67% 22.7μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.54% 0.085μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	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	33.4% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, light (baked with less oil)	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	22.5% 225mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	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	29% 2.3mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	32.7% 137mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	NA	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	64.4% 451mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	11.3% 386mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	40.5% 22.3μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	37.8% 567mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.05% 1.84g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, light (baked with less oil) VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, tortilla chips, light (baked with less oil) 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, tortilla chips, light (baked with less oil) vs Boiled California Red Kidney Beans:

• 5 ounces of Snacks, tortilla chips, light (baked with less oil) have 1.7 times more Vitamin B1, 4.5 times more Vitamin B2, 1.7 times more Vitamin B6 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.3 times more Vitamin B3 and 4.6 times more Vitamin B9 than Snacks, tortilla chips, light (baked with less oil).
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Snacks, tortilla chips, light (baked with less oil) as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, tortilla chips, light (baked with less oil) vs Boiled California Red Kidney Beans:

• 5 ounces of Snacks, tortilla chips, light (baked with less oil) have 2.4 times more Calcium, 2 times more Magnesium, 2.3 times more Phosphorus, 13.1 times more Selenium, 100 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 2.5 times more Copper, 1.8 times more Iron and 1.5 times more Potassium than Snacks, tortilla chips, light (baked with less oil).

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, tortilla chips, light (baked with less oil) have 3.8 times more Energy, 168.9 times more Fat, 202.6 times more Saturated Fat, 1.5 times more Omega 3, 248.9 times more Omega 6 and 3.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.6 times more Fiber than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and Boiled California Red Kidney Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6