Comparing Nutrients in 7 ounces Canned Kidney Beans VS Snacks, corn-based, extruded, chips, unsalted

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%

Macro Nutrients

	Canned Kidney Beans	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	5.75% 167kcal	38% 1105kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	68.3% 66.3g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	27% 8.62g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	192% 32.7g	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	87.6% 114g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	3.86% 2.8g	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	23% 8.73g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Snacks, corn-based, extruded, chips, unsalted	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	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	32% 0.42mg	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	3.47% 14μg	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	4.4% 3.97mg	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	55.6% 66.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	55% 0.49mg	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	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	NA	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	52% 365mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	24% 13.3μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Snacks, corn-based, extruded, chips, unsalted:

• Canned All Types Kidney Beans have 5.1 times more Vitamin B9 than Snacks, corn-based, extruded, chips, unsalted.
• While Snacks, corn-based, extruded, chips, unsalted contain 3.1 times more Vitamin B2, 3.6 times more Vitamin B3, 2.8 times more Vitamin B6, 1.7 times more Vitamin C, 68 times more Vitamin E and 8.2 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Snacks, corn-based, extruded, chips, unsalted have similar amounts of Vitamin B1 per 7 oz.
• Both Canned All Types Kidney Beans as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Snacks, corn-based, extruded, chips, unsalted:

• Canned All Types Kidney Beans have 1.3 times more Potassium, 19.7 times more Sodium and 78 times more Water than Snacks, corn-based, extruded, chips, unsalted.
• While Snacks, corn-based, extruded, chips, unsalted contain 3.6 times more Calcium, 1.8 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium, 2 times more Phosphorus, 7.4 times more Selenium and 1.8 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 1.3 times more Sugars than Snacks, corn-based, extruded, chips, unsalted.
• While Snacks, corn-based, extruded, chips, unsalted contain 6.6 times more Energy, 55.7 times more Fat, 30.8 times more Saturated Fat, 7.3 times more Omega 3, 155.5 times more Omega 6, 4 times more Carbohydrate and 1.3 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Snacks, corn-based, extruded, chips, unsalted have similar amounts of Fiber per 7 oz.
• Both Canned All Types Kidney Beans as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.