Comparing Nutrients in 7 ounces Snacks, potato chips, made from dried potatoes, reduced fat VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, potato chips, made from dried potatoes, reduced fat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	34.4% 996kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	53.5% 52g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	42% 13.4g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	5.33% 0.085g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	91% 119g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	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	0.44% 0.32g	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	% 0.77g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	130% 49.4g	38g per day for Men 19-50 years
Protein	16% 9.05g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, made from dried potatoes, reduced fat	California 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	35% 0.42mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.13mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	60.6% 0.79mg	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	13.4% 53.6μg	195% 782μg	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	26.5% 24mg	9.92% 8.93mg	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	29% 4.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, made from dried potatoes, reduced fat	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	33.7% 0.3mg	243% 2.2mg	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	27.5% 2.2mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	86.3% 2mg	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	36.6% 256mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	59.5% 893mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, potato chips, made from dried potatoes, reduced fat vs California Red Kidney Beans:

• Snacks, potato chips, made from dried potatoes, reduced fat have 1.7 times more Vitamin B3 and 2.7 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.5 times more Vitamin B1, 14.6 times more Vitamin B2 and 14.6 times more Vitamin B9 than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat and Raw California Red Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Snacks, potato chips, made from dried potatoes, reduced fat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, potato chips, made from dried potatoes, reduced fat vs California Red Kidney Beans:

• Snacks, potato chips, made from dried potatoes, reduced fat have 40.9 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.7 times more Calcium, 7.2 times more Copper, 8.4 times more Iron, 3.6 times more Magnesium, 2.8 times more Manganese, 3.1 times more Phosphorus, 2 times more Potassium and 3.6 times more Zinc than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat and Raw California Red Kidney Beans have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, potato chips, made from dried potatoes, reduced fat have 1.5 times more Energy, 104.6 times more Fat, 187.8 times more Saturated Fat and 224.5 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Omega 3, 7.8 times more Fiber and 5.3 times more Protein than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 7 oz.
• Both Snacks, potato chips, made from dried potatoes, reduced fat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.