Comparing Nutrients in 7 ounces Snacks, vegetable chips, made from garden vegetables VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, vegetable chips, made from garden vegetables	California Red Kidney Beans	Recommended Dietary Allowance
Energy	32.4% 939kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	47.7% 46.2g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	264% 4.22g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	52.2% 8.9g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	91% 119g	130g per day for Men 19-50 years
Sugars	11% 8g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24.5% 9.33g	130% 49.4g	38g per day for Men 19-50 years
Protein	19% 10.6g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, vegetable chips, made from garden vegetables	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.1mg	60.6% 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	7.94% 31.8μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 9.72mg	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	64% 9.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 34.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, vegetable chips, made from garden vegetables	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.3% 103mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	243% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	38.4% 3.08mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.55mg	86.3% 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	37% 258mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	54.5% 818mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, vegetable chips, made from garden vegetables vs California Red Kidney Beans:

• Snacks, vegetable chips, made from garden vegetables have more Vitamin A, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4 times more Vitamin B1, 3.7 times more Vitamin B2, 1.6 times more Vitamin B5 and 24.6 times more Vitamin B9 than Snacks, vegetable chips, made from garden vegetables.
• Both Snacks, vegetable chips, made from garden vegetables and Raw California Red Kidney Beans have similar amounts of Vitamin C per 7 oz.
• Both Snacks, vegetable chips, made from garden vegetables as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, vegetable chips, made from garden vegetables vs California Red Kidney Beans:

• Snacks, vegetable chips, made from garden vegetables have 37.5 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.8 times more Calcium, 4.7 times more Copper, 6 times more Iron, 3 times more Magnesium, 3.6 times more Manganese, 3.1 times more Phosphorus, 1.8 times more Potassium, 3.2 times more Selenium and 5.1 times more Zinc than Snacks, vegetable chips, made from garden vegetables.

Comparison of macro-nutrients per 7 ounces:

• Snacks, vegetable chips, made from garden vegetables have 1.4 times more Energy, 93.2 times more Fat, 48.9 times more Saturated Fat, 25.3 times more Omega 3 and 82.9 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.3 times more Fiber and 4.6 times more Protein than Snacks, vegetable chips, made from garden vegetables.
• Both Snacks, vegetable chips, made from garden vegetables and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 7 oz.
• Both Snacks, vegetable chips, made from garden vegetables as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.