Comparing Nutrients in 7 ounces Canned Kidney Beans VS Snacks, banana chips

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Snacks, banana chips	2%	55%	43%

Macro Nutrients

	Canned Kidney Beans	Snacks, banana chips	Recommended Dietary Allowance
Energy	5.75% 167kcal	35.5% 1030kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	68.7% 66.7g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	180% 57.5g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	89% 116g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	97% 70g	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	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	40.2% 15.3g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Snacks, banana chips	Recommended Dietary Allowance
Vitamin A	NA	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	39.7% 0.52mg	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	18% 71.4μg	6.95% 27.8μg	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	2.65% 2.4mg	14% 12.5mg	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	0.26% 0.04mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Snacks, banana chips	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	45.2% 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% 2.32mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	135% 3.1mg	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	25.5% 179mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.23% 8.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Snacks, banana chips per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Snacks, banana chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Snacks, banana chips:

• 7 ounces of Canned Kidney Beans have 1.4 times more Vitamin B1, 3 times more Vitamin B2, 2.6 times more Vitamin B9 and 3.2 times more Vitamin K than Snacks, banana chips.
• While 7 oz of Snacks, banana chips contain 1.7 times more Vitamin B3, 4.5 times more Vitamin B5, 3.5 times more Vitamin B6 and 5.3 times more Vitamin C than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of Snacks, banana chips have insufficient amounts of Vitamin B2 and Vitamin K
• Both Canned All Types Kidney Beans as well as Snacks, banana chips have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Snacks, banana chips:

• 7 ounces of Canned Kidney Beans have 1.9 times more Calcium, 1.6 times more Phosphorus, 49.3 times more Sodium and 18.1 times more Water than Snacks, banana chips.
• While 7 oz of Snacks, banana chips contain 1.5 times more Copper, 2.8 times more Magnesium, 9.3 times more Manganese, 2.3 times more Potassium, 1.7 times more Selenium and 1.6 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Snacks, banana chips contain similar levels of Iron per seven ounces.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium
• 7 ounces of Snacks, banana chips lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 8.2 times more Omega 3 and 2.3 times more Protein than Snacks, banana chips.
• While 7 oz of Snacks, banana chips contain 6.2 times more Energy, 56 times more Fat, 205.5 times more Saturated Fat, 5.8 times more Omega 6, 4 times more Carbohydrate, 19.1 times more Sugars and 1.8 times more Fiber than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Snacks, banana chips provide inadequate amounts of Omega 3