Comparing Nutrients in 7 ounces California Red Kidney Beans VS Salted Soy Chips

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Salted Soy Chips	28%	17%	55%

Macro Nutrients

	California Red Kidney Beans	Salted Soy Chips	Recommended Dietary Allowance
Energy	22.6% 655kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	6.83% 2.2g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	42.3% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	81% 105g	130g per day for Men 19-50 years
Sugars	NA	4.93% 3.57g	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	130% 49.4g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	94% 52.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Salted Soy Chips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	78.3% 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	195% 782μg	119% 476μg	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	9.92% 8.93mg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19.7% 23.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Salted Soy Chips	Recommended Dietary Allowance
Calcium	38.7% 387mg	34% 339mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	542% 4.87mg	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	232% 18.6mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	176% 4.05mg	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	115% 804mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	0.41% 14mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	111% 1671mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Salted Soy Chips per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Salted Soy Chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Salted Soy Chips:

• 7 ounces of California Red Kidney Beans have 1.6 times more Vitamin B1, 1.6 times more Vitamin B9 and more Vitamin C than Salted Soy Chips.
• While 7 oz of Salted Soy Chips or Crisps Snacks contain 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw California Red Kidney Beans.
• 7 ounces of Salted Soy Chips have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Salted Soy Chips or Crisps Snacks have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Salted Soy Chips:

• 7 ounces of California Red Kidney Beans have 1.8 times more Iron, 57.9 times more Phosphorus, 212.9 times more Potassium and 1.7 times more Zinc than Salted Soy Chips.
• While 7 oz of Salted Soy Chips or Crisps Snacks contain 2.2 times more Copper, 2 times more Manganese, 3.8 times more Selenium and 76.5 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Salted Soy Chips contain similar levels of Calcium and Magnesium per seven ounces.
• 7 ounces of Salted Soy Chips lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 7.1 times more Fiber than Salted Soy Chips.
• While 7 oz of Salted Soy Chips or Crisps Snacks contain 29.4 times more Fat, 30.6 times more Saturated Fat, 4.7 times more Omega 3 and 67.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Salted Soy Chips offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6