Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Snacks, potato chips, fat-free, made with olestra

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, potato chips, fat-free, made with olestra	10%	2%	88%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Energy	8.5% 246kcal	18.7% 544kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	3.2% 0.55g	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	99% 129g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	NA	g per day for Men 19-50 years
Fiber	48.6% 18.5g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	32.4% 18g	27.4% 15.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, potato chips, 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	21.3% 0.26mg	54.4% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	54.2% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	24% 0.31mg	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	41% 165μg	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	62.4% 56mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Calcium	13% 131mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	97% 0.87mg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	66.4% 1.53mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	67.7% 2302mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	73.3% 1099mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	63% 6.95mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snacks, potato chips, fat-free, made with olestra per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Snacks, potato chips, fat-free, made with olestra 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, potato chips, fat-free, made with olestra:

• 7 ounces of Boiled California Red Kidney Beans have 1.2 times more Vitamin B2 than Snacks, potato chips, fat-free, made with olestra.
• While 7 oz of Snacks, potato chips, fat-free, made with olestra contain 2.6 times more Vitamin B1, 8.1 times more Vitamin B3, 4.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 23.6 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, potato chips, fat-free, made with olestra provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Snacks, potato chips, fat-free, made with olestra have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled California Red Kidney Beans have 1.9 times more Calcium, 1.2 times more Iron and 1.3 times more Selenium than Snacks, potato chips, fat-free, made with olestra.
• While 7 oz of Snacks, potato chips, fat-free, made with olestra contain 1.5 times more Copper, 1.4 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus, 2.8 times more Potassium, 138.5 times more Sodium and 4.1 times more Zinc than Boiled California Red Kidney Beans.
• 7 ounces of Snacks, potato chips, fat-free, made with olestra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.4 times more Fiber than Snacks, potato chips, fat-free, made with olestra.
• While 7 oz of Snacks, potato chips, fat-free, made with olestra contain 2.2 times more Energy and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, potato chips, fat-free, made with olestra offer comparable quantities of Protein per seven ounces.
• 7 ounces of Snacks, potato chips, fat-free, made with olestra provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Snacks, potato chips, fat-free, made with olestra provide inadequate amounts of Omega 6 in seven ounces.