Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Tortilla chips, yellow, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Tortilla chips, yellow, plain, salted	5%	40%	55%

Macro Nutrients

	Boiled California Red Kidney Beans	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Energy	8.5% 246kcal	34% 986kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	45.7% 44.3g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	17.2% 5.5g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	103% 17.6g	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	103% 134g	130g per day for Men 19-50 years
Sugars	NA	3.3% 2.4g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 1.77g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	32.4% 18g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	18.6% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	31% 0.4mg	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	11% 43.7μg	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	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Calcium	13% 131mg	20.6% 206mg	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	0% 0μg	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	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	31% 0.71mg	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	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	12% 409mg	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	41% 615mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.1% 3.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Tortilla chips, yellow, plain, salted per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Tortilla chips, yellow, plain, 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 Tortilla chips, yellow, plain, salted:

• 7 ounces of Boiled California Red Kidney Beans have 1.4 times more Vitamin B2 and 3.4 times more Vitamin B9 than Tortilla chips, yellow, plain, salted.
• While 7 oz of Tortilla chips, yellow, plain, salted contain 2.8 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.9 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Tortilla chips, yellow, plain, salted provide similar amounts of Vitamin B1 per seven ounces.
• Both Boiled California Red Kidney Beans as well as Tortilla chips, yellow, plain, salted 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, yellow, plain, salted:

• 7 ounces of Boiled California Red Kidney Beans have 2.8 times more Copper, 2.3 times more Iron and 2 times more Potassium than Tortilla chips, yellow, plain, salted.
• While 7 oz of Tortilla chips, yellow, plain, salted contain 1.6 times more Calcium, 1.8 times more Magnesium, 1.7 times more Phosphorus, 7 times more Selenium, 77.5 times more Sodium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Tortilla chips, yellow, plain, salted contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2 times more Fiber and 1.4 times more Protein than Tortilla chips, yellow, plain, salted.
• While 7 oz of Tortilla chips, yellow, plain, salted contain 4 times more Energy, 248.1 times more Fat, 198.3 times more Saturated Fat, 9.8 times more Omega 3, 442.4 times more Omega 6 and 3 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6