Comparing Nutrients in 7 ounces Fat Free Potato Chips VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Fat Free Potato Chips	10%	1%	89%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Fat Free Potato Chips	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	26% 752kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	35% 45.2g	130g per day for Men 19-50 years
Sugars	10% 7.32g	0.88% 0.64g	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	39% 15g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	34% 19g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Fat Free Potato Chips	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.14mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 12.8mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	18.3% 0.24mg	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	22.3% 89.3μg	64.5% 258μg	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	20.5% 18.5mg	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	0.53% 0.079mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat Free Potato Chips	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	47.6% 0.43mg	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	88.6% 7.1mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	37% 0.85mg	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	47.3% 331mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	95% 3231mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	85% 1276mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Fat Free Potato Chips vs Boiled Kidney Beans:

• Salted Fat Free Potato Chips have 6.8 times more Vitamin B1, 2 times more Vitamin B2, 11.2 times more Vitamin B3, 6.7 times more Vitamin B6 and 7.8 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Vitamin B9 than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips and Boiled All Types Kidney Beans have similar amounts of Vitamin K per 7 oz.
• Both Salted Fat Free Potato Chips as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Fat Free Potato Chips vs Boiled Kidney Beans:

• Salted Fat Free Potato Chips have 1.6 times more Iron, 1.7 times more Magnesium, 1.2 times more Phosphorus, 4 times more Potassium, 7.4 times more Selenium and 643 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Zinc and 33.5 times more Water than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips and Boiled All Types Kidney Beans have similar amounts of Calcium and Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Salted Fat Free Potato Chips have 3 times more Energy, 1.9 times more Omega 6, 3.7 times more Carbohydrate and 11.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Omega 3 than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips and Boiled All Types Kidney Beans have similar amounts of Fiber and Protein per 7 oz.
• Both Salted Fat Free Potato Chips as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.