Comparing Nutrients in 5 ounces Snacks, tortilla chips, plain, white corn, salted VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, tortilla chips, plain, white corn, salted	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	23% 669kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	30.2% 29.3g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	20.5% 0.33g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	87.7% 15g	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	74% 96g	25% 32.3g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	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	% 1.1g	NA	g per day for Men 19-50 years
Fiber	20% 7.65g	24% 9.07g	38g per day for Men 19-50 years
Protein	18% 10g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, plain, white corn, 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	16.5% 0.2mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.42% 1.2mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	4.25% 17μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21.3% 0.51μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.7% 29.6μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, plain, white corn, salted	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	15% 150mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	34% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	1.84% 73.6μg	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	27% 2.15mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	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	45.6% 319mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.24μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	31% 465mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.1% 3.74g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, tortilla chips, plain, white corn, salted vs Boiled Kidney Beans:

• Snacks, tortilla chips, plain, white corn, salted have 1.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin B12, 117.7 times more Vitamin E and 2.5 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10.8 times more Vitamin B9 and more Vitamin C than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 5 oz.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, tortilla chips, plain, white corn, salted vs Boiled Kidney Beans:

• Snacks, tortilla chips, plain, white corn, salted have 3 times more Calcium, 2 times more Magnesium, 1.6 times more Phosphorus, 4 times more Selenium, 328 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Copper, 1.5 times more Iron, 2.2 times more Potassium and 25.4 times more Water than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Boiled All Types Kidney Beans have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, tortilla chips, plain, white corn, salted have 3.7 times more Energy, 41.4 times more Fat, 38.5 times more Saturated Fat, 1.4 times more Omega 3, 97.4 times more Omega 6, 3 times more Carbohydrate and 2.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Snacks, tortilla chips, plain, white corn, salted and Boiled All Types Kidney Beans have similar amounts of Fiber and Protein per 5 oz.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.