Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Snacks, plantain chips, salted

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	8.5% 246kcal	36.3% 1054kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	60.5% 58.7g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	51.7% 16.5g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	97% 127g	130g per day for Men 19-50 years
Sugars	NA	2.5% 1.83g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	32.4% 18g	8.08% 4.52g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.2% 137μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	9.95% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	70.2% 0.91mg	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	36.7% 147μg	17.4% 69.5μg	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	70.8% 63.7mg	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	NA	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	47.3% 56.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	13% 131mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	43.7% 0.39mg	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	74% 5.9mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	24% 0.55mg	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% 272mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	46% 1560mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	26.7% 401mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.11% 4.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snacks, plantain chips, salted per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Snacks, plantain chips, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Snacks, plantain chips, salted:

• 7 ounces of Boiled California Red Kidney Beans have 2 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.1 times more Vitamin B9 than Snacks, plantain chips, salted.
• While 7 oz of Snacks, plantain chips, salted contain more Vitamin A, 1.5 times more Vitamin B3, 5 times more Vitamin B5, 4.4 times more Vitamin B6 and 26.8 times more Vitamin C than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Snacks, plantain chips, salted:

• 7 ounces of Boiled California Red Kidney Beans have 7.3 times more Calcium, 1.5 times more Copper, 3.1 times more Iron, 1.8 times more Phosphorus, 3 times more Selenium and 2.3 times more Zinc than Snacks, plantain chips, salted.
• While 7 oz of Snacks, plantain chips, salted contain 1.5 times more Magnesium, 1.9 times more Potassium and 50.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, plantain chips, salted contain similar levels of Manganese per seven ounces.
• 7 ounces of Snacks, plantain chips, salted lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2.7 times more Fiber and 4 times more Protein than Snacks, plantain chips, salted.
• While 7 oz of Snacks, plantain chips, salted contain 4.3 times more Energy, 328.8 times more Fat, 595.5 times more Saturated Fat, 2.4 times more Omega 3, 580.9 times more Omega 6 and 2.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6