Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Snacks, potato chips, made from dried potatoes, fat-free, made with olestra

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	8%	3%	89%

Macro Nutrients

	Boiled Kidney Beans	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Energy	8.7% 252kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	85.5% 111g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	1.6% 1.17g	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	NA	0.38% 0.28g	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	NA	% 0.26g	g per day for Men 19-50 years
Sucrose	NA	% 0.48g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	38% 14.5g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	38.2% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	81.2% 1.06mg	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	64.5% 258μg	33.2% 133μg	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	240% 216mg	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	0.4% 0.06mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	543% 652μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.23% 209μg	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	55% 4.4mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	34% 0.78mg	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	39% 274mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	54.3% 1848mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	56.8% 851mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.14% 5.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Snacks, potato chips, made from dried potatoes, fat-free, made with olestra:

• Boiled All Types Kidney Beans have 3.6 times more Vitamin B2 and 1.9 times more Vitamin B9 than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 5.9 times more Vitamin B3, 4.4 times more Vitamin B5, 4.4 times more Vitamin B6, 90.7 times more Vitamin C and 39.1 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have similar amounts of Vitamin B1 per 7 oz.
• Both Boiled All Types Kidney Beans as well as Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Snacks, potato chips, made from dried potatoes, fat-free, made with olestra:

• Boiled All Types Kidney Beans have 1.8 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 1.3 times more Zinc and 25.5 times more Water than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 2.3 times more Potassium, 2.6 times more Selenium and 429 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have similar amounts of Magnesium, Manganese and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 5.7 times more Omega 3 and 1.7 times more Protein than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 2 times more Energy, 4.9 times more Saturated Fat and 2.5 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have similar amounts of Fiber per 7 oz.
• Both Boiled All Types Kidney Beans as well as Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.