Comparing Nutrients in 7 ounces Tortilla chips, yellow, plain, salted VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tortilla chips, yellow, plain, salted	5%	40%	55%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tortilla chips, yellow, plain, salted	California Red Kidney Beans	Recommended Dietary Allowance
Energy	34% 986kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	45.7% 44.3g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	17.2% 5.5g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	103% 17.6g	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	103% 134g	91% 119g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 1.77g	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	23.5% 13g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Tortilla chips, yellow, plain, salted	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.97mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	11% 43.7μg	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	0% 0mg	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	39.3% 5.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortilla chips, yellow, plain, salted	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	20.6% 206mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	32.7% 2.6mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	66.3% 464mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	41% 615mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.1% 3.85g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tortilla chips, yellow, plain, salted vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 4.1 times more Vitamin B1, 5.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B6, 17.9 times more Vitamin B9 and more Vitamin C than Tortilla chips, yellow, plain, salted.
• Both Tortilla chips, yellow, plain, salted as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tortilla chips, yellow, plain, salted vs California Red Kidney Beans:

• Tortilla chips, yellow, plain, salted have 2.6 times more Selenium and 28.2 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.9 times more Calcium, 10.5 times more Copper, 7.1 times more Iron, 1.9 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus, 7.2 times more Potassium and 1.7 times more Zinc than Tortilla chips, yellow, plain, salted.

Comparison of macro-nutrients per 7 ounces:

• Tortilla chips, yellow, plain, salted have 1.5 times more Energy, 89.3 times more Fat, 77.1 times more Saturated Fat, 3.7 times more Omega 3 and 163.8 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.3 times more Fiber and 3.7 times more Protein than Tortilla chips, yellow, plain, salted.
• Both Tortilla chips, yellow, plain, salted and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 7 oz.
• Both Tortilla chips, yellow, plain, salted as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.