Comparing Nutrients in 7 ounces Snacks, potato chips, plain, salted VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, plain, salted	5%	56%	39%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, potato chips, plain, salted	California Red Kidney Beans	Recommended Dietary Allowance
Energy	36.4% 1056kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	69.5% 67.4g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	21% 6.75g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	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	82% 107g	91% 119g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	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% 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	% 0.65g	NA	g per day for Men 19-50 years
Fiber	16% 6.15g	130% 49.4g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, salted	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	35.2% 0.42mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.45mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	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	14.4% 57.5μg	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	47.6% 43mg	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	138% 20.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.5% 44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, plain, salted	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	243% 2.2mg	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	31.8% 2.54mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	43.4% 304mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	70% 2373mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	69.7% 1046mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Snacks, potato chips, plain, salted have 2.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.8 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.5 times more Vitamin B1, 2.5 times more Vitamin B2 and 13.6 times more Vitamin B9 than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted 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, plain, salted vs California Red Kidney Beans:

• Snacks, potato chips, plain, salted have 47.9 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.3 times more Calcium, 4.7 times more Copper, 7.3 times more Iron, 2.5 times more Magnesium, 2.3 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Selenium and 2.3 times more Zinc than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Raw California Red Kidney Beans have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, potato chips, plain, salted have 1.6 times more Energy, 135.9 times more Fat, 94.4 times more Saturated Fat, 4.3 times more Omega 3 and 146.4 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8 times more Fiber and 3.8 times more Protein than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 7 oz.
• Both Snacks, potato chips, plain, salted as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.