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

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	34.3% 994kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	50.4% 49g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	22% 7.02g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	29% 0.47g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	154% 26g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	89% 116g	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	130% 49.4g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Royal 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	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	60.4% 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	NA	195% 780μg	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	9.92% 8.93mg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	26.6% 266mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	220% 2mg	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	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	31.5% 0.72mg	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	71.4% 500mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	15% 514mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	0.64% 23.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Snacks, tortilla chips, ranch-flavor versus 7 oz of Royal Red Kidney Beans 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 Royal Red Kidney Beans:

• 7 oz of Raw Royal Red Kidney Beans contain 8.1 times more Vitamin B1, 4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin C than Snacks, tortilla chips, ranch-flavor.
• 7 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C

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

• 7 ounces of Snacks, tortilla chips, ranch-flavor have 2.3 times more Selenium and 39.9 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 9.9 times more Copper, 6.3 times more Iron, 1.6 times more Magnesium, 3 times more Manganese, 1.6 times more Phosphorus, 5.2 times more Potassium and 1.9 times more Zinc than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Royal Red Kidney Beans contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, tortilla chips, ranch-flavor have 1.5 times more Energy, 54.7 times more Fat, 54.4 times more Saturated Fat, 1.5 times more Omega 3 and 136 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 6.2 times more Fiber and 3.5 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Royal Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6