Comparing Nutrients in 7 ounces Red Kidney Beans VS Snacks, potato chips, lightly salted

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, potato chips, lightly salted	5%	57%	38%

Macro Nutrients

	Red Kidney Beans	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Energy	23% 669kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	72.4% 70.2g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	34% 11g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	140% 23.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	81.7% 106g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	0.93% 0.67g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	79.4% 30g	22% 8.33g	38g per day for Men 19-50 years
Protein	80% 44.7g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	99% 1.3mg	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	28.8% 115μg	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	60% 54mg	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	2.78% 0.42mg	102% 15.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	36.5% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Calcium	16.5% 165mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	66% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	3.04% 122μg	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	166% 13.3mg	35.5% 2.84mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	41.2% 0.95mg	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% 806mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	76% 2588mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	24.7% 371mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.072% 2.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Snacks, potato chips, lightly salted per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Snacks, potato chips, lightly salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Snacks, potato chips, lightly salted:

• 7 ounces of Red Kidney Beans have 3.8 times more Vitamin B1, 1.2 times more Vitamin B2 and 6.8 times more Vitamin B9 than Snacks, potato chips, lightly salted.
• While 7 oz of Snacks, potato chips, lightly salted contain 2.6 times more Vitamin B3, 1.6 times more Vitamin B6, 6.1 times more Vitamin C, 36.8 times more Vitamin E and 3.9 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, potato chips, lightly salted provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Red Kidney Beans as well as Snacks, potato chips, lightly salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Snacks, potato chips, lightly salted:

• 7 ounces of Red Kidney Beans have 3.5 times more Calcium, 2.3 times more Copper, 4.7 times more Iron, 2.2 times more Magnesium, 2.3 times more Manganese, 2.7 times more Phosphorus and 1.8 times more Zinc than Snacks, potato chips, lightly salted.
• While 7 oz of Snacks, potato chips, lightly salted contain 2.4 times more Selenium and 15.6 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, potato chips, lightly salted contain similar levels of Potassium per seven ounces.
• Both Raw Red Kidney Beans as well as Snacks, potato chips, lightly salted lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 6.2 times more Sugars, 3.6 times more Fiber and 3.4 times more Protein than Snacks, potato chips, lightly salted.
• While 7 oz of Snacks, potato chips, lightly salted contain 1.7 times more Energy, 33.4 times more Fat, 35.6 times more Saturated Fat and 52.6 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, potato chips, lightly salted offer comparable quantities of Omega 3 and Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6