Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Snacks, potato chips, made from dried potatoes (preformed), multigrain

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, potato chips, made from dried potatoes (preformed), multigrain	4%	44%	52%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Energy	8.5% 246kcal	34.6% 1002kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	50.6% 49g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	123% 21g	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	100% 130g	130g per day for Men 19-50 years
Sugars	NA	11% 8.1g	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	1.1% 0.79g	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	% 0.73g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	14% 5.36g	38g per day for Men 19-50 years
Protein	32.4% 18g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, potato chips, made from dried potatoes (preformed), multigrain	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	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	31.7% 5.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	38.5% 0.5mg	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	7.94% 31.8μg	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	1.54% 1.4mg	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	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Calcium	13% 131mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	31% 0.28mg	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	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	65.7% 1.5mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	19.3% 655mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.12% 4.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snacks, potato chips, made from dried potatoes (preformed), multigrain 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, made from dried potatoes (preformed), multigrain 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, made from dried potatoes (preformed), multigrain:

• 7 ounces of Boiled California Red Kidney Beans have 4.6 times more Vitamin B9 than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While 7 oz of Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 1.4 times more Vitamin B2, 4.7 times more Vitamin B3, 2.8 times more Vitamin B5 and 2.4 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, potato chips, made from dried potatoes (preformed), multigrain provide similar amounts of Vitamin B1 per seven ounces.
• Both Boiled California Red Kidney Beans as well as Snacks, potato chips, made from dried potatoes (preformed), multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Snacks, potato chips, made from dried potatoes (preformed), multigrain:

• 7 ounces of Boiled California Red Kidney Beans have 2.5 times more Calcium, 2 times more Copper, 3.5 times more Iron and 1.3 times more Potassium than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While 7 oz of Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 2.4 times more Manganese, 7 times more Selenium and 136 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, potato chips, made from dried potatoes (preformed), multigrain contain similar levels of Magnesium, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 3.4 times more Fiber and 1.7 times more Protein than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While 7 oz of Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 4.1 times more Energy, 274.9 times more Fat, 450.5 times more Saturated Fat, 1.3 times more Omega 3, 527.9 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6