Comparing Nutrients in 7 ounces Snacks, tortilla chips, ranch-flavor VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	34.3% 994kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	50.4% 49g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	22% 7.02g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	29% 0.47g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	154% 26g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	8.3% 6g	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2.12g	% 3.67g	g per day for Men 19-50 years
Fiber	21% 7.94g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Canned Red Kidney Beans with Liquids	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	12.2% 0.16mg	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	11.4% 45.6μg	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	1.76% 1.6mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	26.6% 266mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	32.4% 0.29mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	31.5% 0.72mg	25% 0.58mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	15% 514mg	15% 516mg	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	34% 508mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, ranch-flavor VS Canned Red Kidney Beans with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, tortilla chips, ranch-flavor versus 7 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, tortilla chips, ranch-flavor vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Snacks, tortilla chips, ranch-flavor have 2.6 times more Vitamin B3, 4.6 times more Vitamin B5 and 2.5 times more Vitamin B6 than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 2.2 times more Vitamin B1 and 2.9 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin K
• Both Snacks, tortilla chips, ranch-flavor as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Snacks, tortilla chips, ranch-flavor vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Snacks, tortilla chips, ranch-flavor have 4.6 times more Calcium, 2.9 times more Magnesium, 1.3 times more Manganese, 2.4 times more Phosphorus, 6.6 times more Selenium, 2 times more Sodium and 2.3 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.5 times more Copper and 24.8 times more Water than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Canned Red Kidney Beans with Liquids contain similar levels of Iron and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, tortilla chips, ranch-flavor have 6.2 times more Energy, 68.4 times more Fat, 28.3 times more Saturated Fat, 4.6 times more Omega 3, 159 times more Omega 6, 4.2 times more Carbohydrate, 1.6 times more Sugars and 1.4 times more Protein than Canned Red Kidney Beans with Liquids.
• Both Snacks, tortilla chips, ranch-flavor and Canned Red Kidney Beans with Liquids offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6