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

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	34.3% 994kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	50.4% 49g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	22% 7.02g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	29% 0.47g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	154% 26g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	8.3% 6g	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	0.93% 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	48.6% 18.5g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Boiled California Red 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	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	16% 0.21mg	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	36.7% 147μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	26.6% 266mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	63.7% 0.57mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	31.5% 0.72mg	27.4% 0.63mg	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% 272mg	700mg per day for Men 19-50 years
Potassium	15% 514mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	15.5% 1.7mg	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 California Red Kidney Beans:

• Snacks, tortilla chips, ranch-flavor have 2.4 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.9 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.7 times more Vitamin B1 and more Vitamin C than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Boiled California Red Kidney Beans have similar amounts of Vitamin B2 per 7 oz.

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

• Snacks, tortilla chips, ranch-flavor have 2 times more Calcium, 1.8 times more Magnesium, 1.8 times more Phosphorus, 6.1 times more Selenium, 129.8 times more Sodium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.9 times more Copper, 2.2 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 California Red Kidney Beans have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, tortilla chips, ranch-flavor have 4 times more Energy, 273.7 times more Fat, 252.8 times more Saturated Fat, 7.3 times more Omega 3, 659.8 times more Omega 6 and 2.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.3 times more Fiber and 1.3 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor as well as Boiled California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 7 oz.