Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor	7%	41%	52%

Macro Nutrients

	Boiled Red Kidney Beans	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor	Recommended Dietary Allowance
Energy	8.7% 252kcal	33.6% 974kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	45.5% 44g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	18% 5.74g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	99% 128g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	19.3% 14g	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	38.6% 14.7g	42.3% 16g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	28.6% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	24.5% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	41% 0.53mg	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	64.5% 258μg	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	2% 1.8mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	NA	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	73% 5.83mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	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	40.3% 282mg	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	93% 1399mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor:

• 7 ounces of Boiled Red Kidney Beans have more Vitamin B9 than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor.
• While 7 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor contain more Vitamin A, 2.1 times more Vitamin B2, 3.4 times more Vitamin B3 and 2.2 times more Vitamin B6 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A
• 7 ounces of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor have insufficient amounts of Vitamin B9
• Both Boiled Red Kidney Beans as well as Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor:

• 7 ounces of Boiled Red Kidney Beans have 2.1 times more Iron and 1.7 times more Potassium than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor.
• While 7 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor contain 1.5 times more Calcium, 1.4 times more Magnesium, 1.7 times more Phosphorus, 352.5 times more Sodium and 1.3 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor contain 3.9 times more Energy, 44.4 times more Fat, 40.2 times more Saturated Fat, 2.8 times more Carbohydrate and 22 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor offer comparable quantities of Fiber and Protein per seven ounces.