Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Snacks, tortilla chips, taco-flavor

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snacks, tortilla chips, taco-flavor	6%	43%	51%

Macro Nutrients

	Boiled Red Kidney Beans	Snacks, tortilla chips, taco-flavor	Recommended Dietary Allowance
Energy	8.7% 252kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	28.8% 9.2g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	37.6% 6.4g	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	96% 125g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	NA	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Snacks, tortilla chips, taco-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.92% 89.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	24.8% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	45.3% 0.59mg	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	10.4% 41.7μg	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	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, tortilla chips, taco-flavor	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	30.8% 308mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	41% 0.37mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	38% 0.88mg	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	67.8% 474mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	24% 13.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	104% 1562mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	23% 2.52mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.086% 3.18g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Snacks, tortilla chips, taco-flavor per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Snacks, tortilla chips, taco-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, tortilla chips, taco-flavor:

• 7 ounces of Boiled Red Kidney Beans have 6.2 times more Vitamin B9 than Snacks, tortilla chips, taco-flavor.
• While 7 oz of Snacks, tortilla chips, taco-flavor contain more Vitamin A, 1.5 times more Vitamin B1, 3.5 times more Vitamin B2, 3.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.5 times more Vitamin B6 than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled Red Kidney Beans as well as Snacks, tortilla chips, taco-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, tortilla chips, taco-flavor:

• 7 ounces of Boiled Red Kidney Beans have 1.3 times more Copper, 1.5 times more Iron and 1.9 times more Potassium than Snacks, tortilla chips, taco-flavor.
• While 7 oz of Snacks, tortilla chips, taco-flavor contain 5.5 times more Calcium, 2 times more Magnesium, 1.7 times more Phosphorus, 5.6 times more Selenium and 393.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, tortilla chips, taco-flavor contain similar levels of Manganese and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 1.4 times more Fiber than Snacks, tortilla chips, taco-flavor.
• While 7 oz of Snacks, tortilla chips, taco-flavor contain 3.8 times more Energy, 48.4 times more Fat, 64.4 times more Saturated Fat, 30.1 times more Omega 6 and 2.8 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, tortilla chips, taco-flavor offer comparable quantities of Omega 3 and Protein per seven ounces.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6