Comparing Nutrients in 7 ounces Red Kidney Beans VS Tortilla chips, low fat, baked without fat

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Tortilla chips, low fat, baked without fat	11%	12%	77%

Macro Nutrients

	Red Kidney Beans	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Energy	23% 669kcal	30.7% 889kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	5.27% 1.7g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	122% 159g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	1.83% 1.33g	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	79.4% 30g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	80% 44.7g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	27.5% 0.36mg	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	7.94% 31.8μg	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	0.44% 0.4mg	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	10% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Calcium	16.5% 165mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	24.3% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	46% 192mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	90% 631mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	56.6% 31μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	68.4% 1026mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Tortilla chips, low fat, baked without fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Tortilla chips, low fat, baked without fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Tortilla chips, low fat, baked without fat:

• 7 ounces of Red Kidney Beans have 2.8 times more Vitamin B1, 5 times more Vitamin B3, 2.2 times more Vitamin B6, 24.6 times more Vitamin B9, 22.5 times more Vitamin C and 28 times more Vitamin K than Tortilla chips, low fat, baked without fat.
• While 7 oz of Tortilla chips, low fat, baked without fat contain 1.3 times more Vitamin B2 and 3.7 times more Vitamin E than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Tortilla chips, low fat, baked without fat:

• 7 ounces of Red Kidney Beans have 6.4 times more Copper, 4.2 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 5 times more Potassium and 2.4 times more Zinc than Tortilla chips, low fat, baked without fat.
• While 7 oz of Tortilla chips, low fat, baked without fat contain 1.9 times more Calcium, 4.9 times more Selenium and 43.1 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 4.6 times more Omega 3, 3.1 times more Sugars, 2.9 times more Fiber and 2 times more Protein than Tortilla chips, low fat, baked without fat.
• While 7 oz of Tortilla chips, low fat, baked without fat contain 1.3 times more Energy, 5.4 times more Fat, 5.5 times more Saturated Fat, 11.1 times more Omega 6 and 1.3 times more Carbohydrate than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6