Comparing Nutrients in 7 ounces Snacks, corn-based, extruded, chips, plain VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, plain	4%	54%	42%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Snacks, corn-based, extruded, chips, plain	Canned Kidney Beans	Recommended Dietary Allowance
Energy	37% 1070kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	68.2% 66.2g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	27% 8.6g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	34.5% 0.55g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	188% 32g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.4% 114g	22% 28.8g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	5.06% 3.67g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.54g	% 3.67g	g per day for Men 19-50 years
Fiber	21% 7.94g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	22% 12.2g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, plain	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	11.3% 0.15mg	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	3.97% 16μg	18% 71.4μg	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	0% 0mg	2.65% 2.4mg	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	96% 14.3mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, plain	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	27.4% 274mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	29.8% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	2.57% 103μg	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	29.8% 2.4mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	28.7% 0.66mg	14.5% 0.33mg	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	55% 385mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	27.4% 15μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	68% 1020mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.057% 2.12g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, corn-based, extruded, chips, plain vs Canned Kidney Beans:

• Snacks, corn-based, extruded, chips, plain have 1.5 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6, 361.5 times more Vitamin E and 1.5 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.5 times more Vitamin B1, 4.5 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, corn-based, extruded, chips, plain vs Canned Kidney Beans:

• Snacks, corn-based, extruded, chips, plain have 4.1 times more Calcium, 2.7 times more Magnesium, 2 times more Manganese, 2.2 times more Phosphorus, 8.4 times more Selenium, 1.7 times more Sodium and 2.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Copper, 1.6 times more Potassium and 72.9 times more Water than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Canned All Types Kidney Beans have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, corn-based, extruded, chips, plain have 6.4 times more Energy, 55.6 times more Fat, 30.7 times more Saturated Fat, 3.4 times more Omega 3, 152.2 times more Omega 6 and 3.9 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6.9 times more Sugars than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Canned All Types Kidney Beans have similar amounts of Fiber and Protein per 7 oz.
• Both Snacks, corn-based, extruded, chips, plain as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.