Comparing Nutrients in 7 ounces Snacks, potato chips, lightly salted VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, lightly salted	5%	57%	38%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, potato chips, lightly salted	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	38.3% 1111kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	72.4% 70.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	140% 23.8g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.7% 106g	35% 45.2g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.67g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	24% 13.3g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, lightly salted	Boiled 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	26% 0.31mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	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	28.8% 115μg	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	60% 54mg	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	102% 15.3mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.5% 44μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, lightly salted	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	53.4% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	3.04% 122μg	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	35.5% 2.84mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	41% 0.95mg	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	42% 294mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	76% 2588mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	24.7% 371mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	0.072% 2.68g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato chips, lightly salted VS Boiled Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, potato chips, lightly salted versus 7 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, potato chips, lightly salted vs Boiled Red Kidney Beans:

• 7 ounces of Snacks, potato chips, lightly salted have 3 times more Vitamin B2, 9.5 times more Vitamin B3, 3.7 times more Vitamin B5, 5.4 times more Vitamin B6, 22.8 times more Vitamin C, 257.3 times more Vitamin E and 2.6 times more Vitamin K than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 2.2 times more Vitamin B9 than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Snacks, potato chips, lightly salted as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, potato chips, lightly salted vs Boiled Red Kidney Beans:

• 7 ounces of Snacks, potato chips, lightly salted have 1.2 times more Copper, 1.4 times more Magnesium, 3.2 times more Potassium, 6.5 times more Selenium, 93.5 times more Sodium and 1.4 times more Zinc than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 2.1 times more Iron than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted and Boiled Red Kidney Beans contain similar levels of Calcium, Manganese and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, potato chips, lightly salted have 4.4 times more Energy, 70.8 times more Fat, 76.3 times more Saturated Fat, 2.5 times more Omega 3, 112 times more Omega 6 and 2.3 times more Carbohydrate than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.8 times more Fiber and 1.3 times more Protein than Snacks, potato chips, lightly salted.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6