Comparing Nutrients in 7 ounces Royal Red Kidney Beans VS Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	3%	52%	45%

Macro Nutrients

	Royal Red Kidney Beans	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Energy	22.5% 653kcal	35.4% 1026kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	61% 59g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	277% 4.43g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	55% 9.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	88.5% 115g	130g per day for Men 19-50 years
Sugars	NA	26.7% 19.3g	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	57% 21.6g	38g per day for Men 19-50 years
Protein	89.8% 50.3g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Vitamin A	0% 0μg	21.4% 192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.5% 0.77mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	68.3% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	81% 1.05mg	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	43% 173μg	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	26.7% 24mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	73.6% 88.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Calcium	26% 260mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	95% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	104% 2.4mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	78.6% 2671mg	74% 2512mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	0.24% 9g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS per 7 oz

Compare the macro and micronutrient content in 7 oz of Royal Red Kidney Beans versus 7 oz of Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS 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, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS:

• 7 ounces of Royal Red Kidney Beans have 1.7 times more Vitamin B1, 1.8 times more Vitamin B2 and 4.5 times more Vitamin B9 than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While 7 oz of Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain more Vitamin A, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.7 times more Vitamin C than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Royal Red Kidney Beans as well as Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Royal Red Kidney Beans vs Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS:

• 7 ounces of Royal Red Kidney Beans have 1.7 times more Calcium, 2.3 times more Copper, 5.3 times more Iron, 1.6 times more Magnesium, 2.1 times more Phosphorus and 2.3 times more Zinc than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While 7 oz of Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 18.9 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain similar levels of Manganese, Potassium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Royal Red Kidney Beans have 2.3 times more Fiber and 6.1 times more Protein than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While 7 oz of Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 1.6 times more Energy, 66.2 times more Fat, 29 times more Saturated Fat, 14.7 times more Omega 3 and 48.4 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6