Comparing Nutrients in 7 ounces Snacks, tortilla chips, ranch-flavor VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	34.3% 994kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	50.4% 49g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	22% 7.02g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	29% 0.47g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	154% 26g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	35% 45.2g	130g per day for Men 19-50 years
Sugars	8.3% 6g	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	0.93% 0.67g	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	% 0.87g	NA	g per day for Men 19-50 years
Sucrose	% 2.12g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	NA	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	26.6% 266mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	47.6% 0.43mg	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	34.2% 2.74mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	31.5% 0.72mg	37% 0.85mg	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	71.4% 500mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	15% 514mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, tortilla chips, ranch-flavor vs Boiled Kidney Beans:

• Snacks, tortilla chips, ranch-flavor have 2.2 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.3 times more Vitamin B1, more Vitamin C and 6 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 7 oz.

Comparing minerals per 7 ounces for Snacks, tortilla chips, ranch-flavor vs Boiled Kidney Beans:

• Snacks, tortilla chips, ranch-flavor have 3.8 times more Calcium, 2.1 times more Magnesium, 1.8 times more Phosphorus, 6.6 times more Selenium, 519 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Copper, 1.6 times more Iron, 1.6 times more Potassium and 21.3 times more Water than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Boiled All Types Kidney Beans have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, tortilla chips, ranch-flavor have 3.9 times more Energy, 49.3 times more Fat, 48.5 times more Saturated Fat, 1.4 times more Omega 3, 122.2 times more Omega 6, 2.8 times more Carbohydrate and 9.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Fiber than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Boiled All Types Kidney Beans have similar amounts of Protein per 7 oz.
• Both Snacks, tortilla chips, ranch-flavor as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 7 oz.