Comparing Nutrients in 5 ounces Snacks, tortilla chips, ranch-flavor VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	California Red Kidney Beans	Recommended Dietary Allowance
Energy	24.5% 710kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	110% 18.7g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	5.92% 4.3g	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	0.66% 0.48g	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	% 0.62g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	15% 5.67g	93% 35.3g	38g per day for Men 19-50 years
Protein	18% 10g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	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	NA	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	19% 190mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	173% 1.56mg	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	24.5% 1.96mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	29.4% 123mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	51% 357mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	10.8% 367mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	49% 736mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, tortilla chips, ranch-flavor vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 11 times more Vitamin B1, 3.7 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin C than Snacks, tortilla chips, ranch-flavor.

Comparing minerals per 5 ounces for Snacks, tortilla chips, ranch-flavor vs California Red Kidney Beans:

• Snacks, tortilla chips, ranch-flavor have 2.3 times more Selenium and 47.2 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Calcium, 10.9 times more Copper, 6.8 times more Iron, 1.8 times more Magnesium, 2.7 times more Manganese, 1.6 times more Phosphorus, 5.8 times more Potassium and 1.8 times more Zinc than Snacks, tortilla chips, ranch-flavor.

Comparison of macro-nutrients per 5 ounces:

• Snacks, tortilla chips, ranch-flavor have 1.5 times more Energy, 98.5 times more Fat, 98.3 times more Saturated Fat, 2.8 times more Omega 3 and 244.4 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.2 times more Fiber and 3.4 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 5 oz.
• Both Snacks, tortilla chips, ranch-flavor as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 5 oz.