Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Snacks, potato chips, white, restructured, baked

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, potato chips, white, restructured, baked	4%	35%	61%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, potato chips, white, restructured, baked	Recommended Dietary Allowance
Energy	8.5% 246kcal	32% 931kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	37.2% 36g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	16.3% 5.22g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	47% 8g	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	109% 142g	130g per day for Men 19-50 years
Sugars	NA	13.7% 9.94g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	32.4% 18g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, potato chips, white, restructured, baked	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	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	78% 1mg	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	0% 0μg	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	0% 0mg	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	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, potato chips, white, restructured, baked	Recommended Dietary Allowance
Calcium	13% 131mg	25% 248mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	23% 0.21mg	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	74% 5.9mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	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	39% 272mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	42% 1431mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	71% 1064mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.075% 2.78g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snacks, potato chips, white, restructured, baked 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, white, restructured, baked 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, white, restructured, baked:

• 7 ounces of Boiled California Red Kidney Beans have more Vitamin B9 than Snacks, potato chips, white, restructured, baked.
• While 7 oz of Snacks, potato chips, white, restructured, baked contain 2.6 times more Vitamin B1, 7.6 times more Vitamin B3 and 4.9 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, potato chips, white, restructured, baked provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Snacks, potato chips, white, restructured, baked have insufficient amounts of Vitamin B9
• Both Boiled California Red Kidney Beans as well as Snacks, potato chips, white, restructured, baked 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, white, restructured, baked:

• 7 ounces of Boiled California Red Kidney Beans have 2.8 times more Copper, 3.7 times more Iron and 1.9 times more Zinc than Snacks, potato chips, white, restructured, baked.
• While 7 oz of Snacks, potato chips, white, restructured, baked contain 1.9 times more Calcium, 2 times more Phosphorus, 1.7 times more Potassium, 6.8 times more Selenium and 134 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, potato chips, white, restructured, baked contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.9 times more Fiber and 1.8 times more Protein than Snacks, potato chips, white, restructured, baked.
• While 7 oz of Snacks, potato chips, white, restructured, baked contain 3.8 times more Energy, 202.2 times more Fat, 187.9 times more Saturated Fat, 6.2 times more Omega 3, 201.9 times more Omega 6 and 3.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6