Comparing Nutrients in 7 ounces Snacks, potato chips, made from dried potatoes (preformed), multigrain VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, made from dried potatoes (preformed), multigrain	4%	44%	52%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Canned Kidney Beans	Recommended Dietary Allowance
Energy	34.6% 1002kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	5.33% 0.085g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	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	100% 130g	22% 28.8g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	1.1% 0.79g	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	% 0.73g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.1g	% 3.67g	g per day for Men 19-50 years
Fiber	14% 5.36g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.08mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	7.94% 31.8μg	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	1.54% 1.4mg	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	120% 18mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	29.8% 0.27mg	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	21% 1.7mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	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	36% 252mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	19.3% 655mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, potato chips, made from dried potatoes (preformed), multigrain vs Canned Kidney Beans:

• Snacks, potato chips, made from dried potatoes (preformed), multigrain have 1.7 times more Vitamin B2, 6.2 times more Vitamin B3, 4.4 times more Vitamin B5, 3.4 times more Vitamin B6, 454 times more Vitamin E and 1.8 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Vitamin B9 and 1.7 times more Vitamin C than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 7 oz.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain 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, potato chips, made from dried potatoes (preformed), multigrain vs Canned Kidney Beans:

• Snacks, potato chips, made from dried potatoes (preformed), multigrain have 1.5 times more Magnesium, 4.5 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium, 9.3 times more Selenium, 1.8 times more Sodium and 2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Calcium, 1.4 times more Iron and 34.4 times more Water than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain and Canned All Types Kidney Beans have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, potato chips, made from dried potatoes (preformed), multigrain have 6 times more Energy, 41.2 times more Fat, 44.7 times more Saturated Fat, 99.6 times more Omega 6, 4.5 times more Carbohydrate and 2.2 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Omega 3 and 1.6 times more Fiber than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain and Canned All Types Kidney Beans have similar amounts of Protein per 7 oz.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.