Comparing Nutrients in 5 ounces Tortilla chips, yellow, plain, salted VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tortilla chips, yellow, plain, salted	5%	40%	55%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tortilla chips, yellow, plain, salted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	24.3% 704kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	32.6% 31.7g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.93g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	27.7% 0.44g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	73.8% 12.5g	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	73.5% 96g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	2.37% 1.7g	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	0.31% 0.23g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 1.26g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.66g	34.7% 13g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Tortilla chips, yellow, plain, salted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	7.8% 31μg	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	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	28% 4.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortilla chips, yellow, plain, salted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.7% 147mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	45.5% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	23.4% 1.87mg	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	22% 0.51mg	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	47.4% 332mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	8.6% 292mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	29.3% 439mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	19% 2.07mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.074% 2.75g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortilla chips, yellow, plain, salted VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Tortilla chips, yellow, plain, salted 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 Tortilla chips, yellow, plain, salted vs Boiled California Red Kidney Beans:

• 5 ounces of Tortilla chips, yellow, plain, salted have 2.8 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.9 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.4 times more Vitamin B2 and 3.4 times more Vitamin B9 than Tortilla chips, yellow, plain, salted.
• Both Tortilla chips, yellow, plain, salted and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 per five ounces.
• Both Tortilla chips, yellow, plain, salted as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tortilla chips, yellow, plain, salted vs Boiled California Red Kidney Beans:

• 5 ounces of Tortilla chips, yellow, plain, salted have 1.6 times more Calcium, 1.8 times more Magnesium, 1.7 times more Phosphorus, 7 times more Selenium, 77.5 times more Sodium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.8 times more Copper, 2.3 times more Iron and 2 times more Potassium than Tortilla chips, yellow, plain, salted.
• Both Tortilla chips, yellow, plain, salted and Boiled California Red Kidney Beans contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tortilla chips, yellow, plain, salted have 4 times more Energy, 248.1 times more Fat, 198.3 times more Saturated Fat, 9.8 times more Omega 3, 442.4 times more Omega 6 and 3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2 times more Fiber and 1.4 times more Protein than Tortilla chips, yellow, plain, salted.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6