Comparing Nutrients in 7 ounces Royal Red Kidney Beans VS Snacks, potato sticks

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Snacks, potato sticks	5%	56%	39%

Macro Nutrients

	Royal Red Kidney Beans	Snacks, potato sticks	Recommended Dietary Allowance
Energy	22.5% 653kcal	35.7% 1036kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	70.4% 68.3g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	55% 17.6g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	208% 35.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	81.4% 106g	130g per day for Men 19-50 years
Sugars	NA	0.6% 0.44g	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	130% 49.4g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	89.8% 50.3g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Snacks, potato sticks	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.5% 0.77mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	49% 0.64mg	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% 780μg	20% 79.4μg	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	104% 94mg	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	NA	121% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36.5% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Snacks, potato sticks	Recommended Dietary Allowance
Calcium	26% 260mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	69.5% 0.63mg	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	216% 17.3mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	36.5% 0.84mg	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	48.8% 341mg	700mg per day for Men 19-50 years
Potassium	78.6% 2671mg	72% 2455mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	83.7% 1256mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	0.12% 4.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Snacks, potato sticks per 7 oz

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

Lets compare vitamin content per 7 ounces of Royal Red Kidney Beans vs Snacks, potato sticks:

• 7 ounces of Royal Red Kidney Beans have 4.1 times more Vitamin B1, 2.1 times more Vitamin B2, 1.9 times more Vitamin B5, 1.2 times more Vitamin B6 and 9.8 times more Vitamin B9 than Snacks, potato sticks.
• While 7 oz of Snacks, potato sticks contain 2.3 times more Vitamin B3 and 10.5 times more Vitamin C than Raw Royal Red Kidney Beans.
• Both Raw Royal Red Kidney Beans as well as Snacks, potato sticks have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Royal Red Kidney Beans vs Snacks, potato sticks:

• 7 ounces of Royal Red Kidney Beans have 7.3 times more Calcium, 3.2 times more Copper, 3.8 times more Iron, 2.2 times more Magnesium, 2.6 times more Manganese, 2.4 times more Phosphorus and 2.7 times more Zinc than Snacks, potato sticks.
• While 7 oz of Snacks, potato sticks contain 2.5 times more Selenium and 48.7 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Snacks, potato sticks contain similar levels of Potassium per seven ounces.
• 7 ounces of Snacks, potato sticks lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Royal Red Kidney Beans have 2.2 times more Omega 3, 7.3 times more Fiber and 3.8 times more Protein than Snacks, potato sticks.
• While 7 oz of Snacks, potato sticks contain 1.6 times more Energy, 76.4 times more Fat, 136.6 times more Saturated Fat and 183.5 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Snacks, potato sticks offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6