Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	5.54% 161kcal	34.3% 994kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	50.4% 49g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	22% 7.02g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	29% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	154% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	96% 125g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	8.3% 6g	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	0% 0g	0.93% 0.67g	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	% 0g	% 0.87g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 2.12g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	21% 7.94g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	30.5% 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	11.4% 45.6μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	22.3% 0.2mg	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	31% 2.5mg	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	31.5% 0.72mg	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	30% 210mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	15% 514mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	68.7% 1030mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.17% 6.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Snacks, tortilla chips, ranch-flavor per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Snacks, tortilla chips, ranch-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Snacks, tortilla chips, ranch-flavor:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.2 times more Vitamin B1 and 2.9 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• While 7 oz of Snacks, tortilla chips, ranch-flavor contain 2.6 times more Vitamin B3, 4.6 times more Vitamin B5 and 2.5 times more Vitamin B6 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, tortilla chips, ranch-flavor provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Snacks, tortilla chips, ranch-flavor:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.5 times more Copper and 24.8 times more Water than Snacks, tortilla chips, ranch-flavor.
• While 7 oz of Snacks, tortilla chips, ranch-flavor contain 4.6 times more Calcium, 2.9 times more Magnesium, 1.3 times more Manganese, 2.4 times more Phosphorus, 6.6 times more Selenium, 2 times more Sodium and 2.3 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, tortilla chips, ranch-flavor contain similar levels of Iron and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, tortilla chips, ranch-flavor contain 6.2 times more Energy, 68.4 times more Fat, 28.3 times more Saturated Fat, 4.6 times more Omega 3, 159 times more Omega 6, 4.2 times more Carbohydrate, 1.6 times more Sugars and 1.4 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, tortilla chips, ranch-flavor offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6