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

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Navy Beans	26%	4%	70%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Navy Beans	Recommended Dietary Allowance
Energy	34.3% 994kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	50.4% 49g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	22% 7.02g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	29% 0.47g	66.7% 1.07g	1.6g per day for Men 19-50 years
Omega 6	154% 26g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	93% 121g	130g per day for Men 19-50 years
Sugars	8.3% 6g	10.6% 7.7g	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	% 0.42g	g per day for Men 19-50 years
Sucrose	% 2.12g	% 6.6g	g per day for Men 19-50 years
Fiber	21% 7.94g	80% 30.4g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Navy 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	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	65.3% 0.85mg	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	181% 722μg	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	NA	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	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Navy Beans	Recommended Dietary Allowance
Calcium	26.6% 266mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	184% 1.66mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	31.5% 0.72mg	122% 2.8mg	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% 808mg	700mg per day for Men 19-50 years
Potassium	15% 514mg	69% 2352mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	66% 7.24mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, ranch-flavor VS Navy Beans per 7 oz

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

• 7 oz of Raw Navy Beans contain 16.1 times more Vitamin B1, 2.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B6 and 1.8 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Navy Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin K

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

• 7 ounces of Snacks, tortilla chips, ranch-flavor have 103.8 times more Sodium than Navy Beans.
• While 7 oz of Raw Navy Beans contain 8.3 times more Copper, 4 times more Iron, 2 times more Magnesium, 3.9 times more Manganese, 1.6 times more Phosphorus, 4.6 times more Potassium, 1.5 times more Selenium and 2.6 times more Zinc than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Navy 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, 16.4 times more Fat, 20.8 times more Saturated Fat and 39.4 times more Omega 6 than Navy Beans.
• While 7 oz of Raw Navy Beans contain 2.3 times more Omega 3, 1.3 times more Sugars, 3.8 times more Fiber and 3.1 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Navy Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Navy Beans provide inadequate amounts of Omega 6