Comparing Nutrients in 7 ounces Snacks, corn-based, extruded, chips, unsalted VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, corn-based, extruded, chips, unsalted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	38% 1105kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	68.3% 66.3g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	27% 8.62g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.6% 114g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	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	23% 8.73g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	23.4% 13g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, unsalted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	16% 0.21mg	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	3.47% 14μg	36.7% 147μg	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	4.4% 3.97mg	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	18% 2.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55.6% 66.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, unsalted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	24.6% 246mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	55% 0.49mg	63.7% 0.57mg	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	42% 3.37mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	27.4% 0.63mg	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	52% 365mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	10.8% 367mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	24% 13.3μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.054% 2g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, chips, unsalted VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, corn-based, extruded, chips, unsalted versus 7 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, corn-based, extruded, chips, unsalted vs Boiled California Red Kidney Beans:

• 7 ounces of Snacks, corn-based, extruded, chips, unsalted have 2.6 times more Vitamin B2, 2.7 times more Vitamin B3, 2 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 10.6 times more Vitamin B9 than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B9
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Snacks, corn-based, extruded, chips, unsalted as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, corn-based, extruded, chips, unsalted vs Boiled California Red Kidney Beans:

• 7 ounces of Snacks, corn-based, extruded, chips, unsalted have 1.9 times more Calcium, 1.5 times more Magnesium, 1.3 times more Phosphorus and 5.6 times more Selenium than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.8 times more Iron and 2.3 times more Potassium than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted and Boiled California Red Kidney Beans contain similar levels of Copper and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, corn-based, extruded, chips, unsalted have 4.5 times more Energy, 371.1 times more Fat, 310.3 times more Saturated Fat, 18.7 times more Omega 3, 824.4 times more Omega 6 and 2.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.1 times more Fiber and 1.4 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6