Comparing Nutrients in 7 ounces Snacks, potato sticks VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato sticks	5%	56%	39%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snacks, potato sticks	Red Kidney Beans	Recommended Dietary Allowance
Energy	35.7% 1036kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	70.4% 68.3g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	55% 17.6g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	208% 35.3g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	94% 122g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	5.75% 4.17g	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	17.8% 6.75g	79.4% 30g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato sticks	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	16% 0.19mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	20% 79.4μg	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	104% 94mg	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	121% 18mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.5% 44μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato sticks	Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	69.5% 0.63mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	56.3% 4.5mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	96% 2.2mg	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	48.8% 341mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	72% 2455mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	83.7% 1256mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato sticks VS Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Snacks, potato sticks vs Red Kidney Beans:

• 7 ounces of Snacks, potato sticks have 2.3 times more Vitamin B3, 10.5 times more Vitamin C, 43.4 times more Vitamin E and 3.9 times more Vitamin K than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 6.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.9 times more Vitamin B5 and 9.9 times more Vitamin B9 than Snacks, potato sticks.
• Both Snacks, potato sticks and Red Kidney Beans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Snacks, potato sticks as well as Raw 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 sticks vs Red Kidney Beans:

• 7 ounces of Snacks, potato sticks have 2.5 times more Selenium and 52.8 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 4.6 times more Calcium, 2.2 times more Copper, 2.9 times more Iron, 2.2 times more Magnesium, 2.6 times more Manganese, 2.4 times more Phosphorus and 2.8 times more Zinc than Snacks, potato sticks.
• Both Snacks, potato sticks and Red Kidney Beans contain similar levels of Potassium per seven ounces.
• 7 ounces of Snacks, potato sticks lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, potato sticks have 1.5 times more Energy, 32.5 times more Fat, 57.7 times more Saturated Fat and 78.1 times more Omega 6 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 5.1 times more Omega 3, 9.5 times more Sugars, 4.5 times more Fiber and 3.4 times more Protein than Snacks, potato sticks.
• Both Snacks, potato sticks and Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6