Comparing Nutrients in 7 ounces Potato chips, without salt, reduced fat VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Potato chips, without salt, reduced fat	6%	38%	56%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Potato chips, without salt, reduced fat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	33.3% 966kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	42.6% 41.3g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	25.8% 8.26g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	125% 21.3g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 135g	91% 119g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	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	32% 12g	130% 49.4g	38g per day for Men 19-50 years
Protein	25% 14g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Potato chips, without salt, reduced fat	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	60.6% 0.79mg	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	4.96% 20μg	195% 782μg	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	56.7% 51mg	9.92% 8.93mg	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	72.4% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato chips, without salt, reduced fat	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	243% 2.2mg	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	33.5% 2.68mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	NA	86.3% 2mg	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	54.7% 383mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	102% 3461mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	18.2% 2mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Potato chips, without salt, reduced fat vs California Red Kidney Beans:

• Potato chips, without salt, reduced fat have 1.2 times more Vitamin B2, 3.4 times more Vitamin B3, 1.7 times more Vitamin B6 and 5.7 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.5 times more Vitamin B1 and 39.4 times more Vitamin B9 than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Potato chips, without salt, reduced fat vs California Red Kidney Beans:

• Potato chips, without salt, reduced fat have 2.5 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.3 times more Calcium, 3.2 times more Copper, 6.9 times more Iron, 1.8 times more Magnesium, 2.1 times more Phosphorus and 2.5 times more Zinc than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat and Raw California Red Kidney Beans have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Potato chips, without salt, reduced fat have 1.5 times more Energy, 83.2 times more Fat, 115.6 times more Saturated Fat, 2.3 times more Omega 3 and 199.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.1 times more Fiber and 3.4 times more Protein than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 7 oz.
• Both Potato chips, without salt, reduced fat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.