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

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	24.5% 710kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	110% 18.7g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	63.6% 82.7g	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	64% 36g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Royal 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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	18.7% 3mg	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% 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	139% 557μg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	19% 190mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	157% 1.4mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	29.4% 123mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	68.3% 1.57mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	10.8% 367mg	56% 1908mg	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	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, ranch-flavor VS Royal Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, tortilla chips, ranch-flavor versus 5 oz of Royal 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, ranch-flavor vs Royal Red Kidney Beans:

• 5 oz of Raw Royal Red Kidney Beans contain 8.1 times more Vitamin B1, 4 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.
• 5 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C

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

• 5 ounces of Snacks, tortilla chips, ranch-flavor have 2.3 times more Selenium and 39.9 times more Sodium than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 9.9 times more Copper, 6.3 times more Iron, 1.6 times more Magnesium, 3 times more Manganese, 1.6 times more Phosphorus, 5.2 times more Potassium and 1.9 times more Zinc than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Royal Red Kidney Beans contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, tortilla chips, ranch-flavor have 1.5 times more Energy, 54.7 times more Fat, 54.4 times more Saturated Fat, 1.5 times more Omega 3 and 136 times more Omega 6 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 6.2 times more Fiber and 3.5 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Royal Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6