Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Tortilla chips, low fat, baked without fat

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Tortilla chips, low fat, baked without fat	11%	12%	77%

Macro Nutrients

	Boiled California Red Kidney Beans	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Energy	8.5% 246kcal	30.7% 889kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	5.27% 1.7g	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	29.5% 5g	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	122% 159g	130g per day for Men 19-50 years
Sugars	NA	1.83% 1.33g	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	32.4% 18g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	5.2% 0.83mg	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	27.5% 0.36mg	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	0.44% 0.4mg	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	10% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Calcium	13% 131mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	24.3% 0.22mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	46% 192mg	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	90% 631mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	56.6% 31μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	68.4% 1026mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Tortilla chips, low fat, baked without fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Tortilla chips, low fat, baked without fat 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 Tortilla chips, low fat, baked without fat:

• 7 ounces of Boiled California Red Kidney Beans have 1.3 times more Vitamin B3 and 4.6 times more Vitamin B9 than Tortilla chips, low fat, baked without fat.
• While 7 oz of Tortilla chips, low fat, baked without fat contain 1.7 times more Vitamin B1, 4.5 times more Vitamin B2 and 1.7 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Tortilla chips, low fat, baked without fat 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 Tortilla chips, low fat, baked without fat:

• 7 ounces of Boiled California Red Kidney Beans have 2.6 times more Copper, 1.9 times more Iron and 1.5 times more Potassium than Tortilla chips, low fat, baked without fat.
• While 7 oz of Tortilla chips, low fat, baked without fat contain 2.4 times more Calcium, 2 times more Magnesium, 2.3 times more Phosphorus, 13.1 times more Selenium, 129.3 times more Sodium and 1.3 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.8 times more Fiber than Tortilla chips, low fat, baked without fat.
• While 7 oz of Tortilla chips, low fat, baked without fat contain 3.6 times more Energy, 63.3 times more Fat, 60.7 times more Saturated Fat, 2.4 times more Omega 3, 126.2 times more Omega 6 and 3.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Tortilla chips, low fat, baked without fat offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6