Comparing Nutrients in 7 ounces Tortilla chips, yellow, plain, salted VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Tortilla chips, yellow, plain, salted	5%	40%	55%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Tortilla chips, yellow, plain, salted	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	34% 986kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	45.7% 44.3g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	17.2% 5.5g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	103% 17.6g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	0.44% 0.32g	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	% 0.32g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.77g	% 3.67g	g per day for Men 19-50 years
Fiber	24.5% 9.33g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	23.5% 13g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Tortilla chips, yellow, plain, salted	Canned Red Kidney Beans with Liquids	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.97mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 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	11% 43.7μg	11.4% 45.6μg	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	1.76% 1.6mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortilla chips, yellow, plain, salted	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	20.6% 206mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	32.4% 0.29mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	66.3% 464mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	41% 615mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.1% 3.85g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortilla chips, yellow, plain, salted VS Canned Red Kidney Beans with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Tortilla chips, yellow, plain, salted 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 Tortilla chips, yellow, plain, salted vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Tortilla chips, yellow, plain, salted have 1.2 times more Vitamin B1, 3 times more Vitamin B3, 3.2 times more Vitamin B5, 2.5 times more Vitamin B6 and 148.5 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.6 times more Vitamin B2 and 6.8 times more Vitamin K than Tortilla chips, yellow, plain, salted.
• Both Tortilla chips, yellow, plain, salted and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin K
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Tortilla chips, yellow, plain, salted as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Tortilla chips, yellow, plain, salted have 3.6 times more Calcium, 2.8 times more Magnesium, 1.2 times more Manganese, 2.2 times more Phosphorus, 7.6 times more Selenium, 1.2 times more Sodium and 2.4 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.4 times more Copper, 1.3 times more Potassium and 40.2 times more Water than Tortilla chips, yellow, plain, salted.
• Both Tortilla chips, yellow, plain, salted and Canned Red Kidney Beans with Liquids contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tortilla chips, yellow, plain, salted have 6.1 times more Energy, 62 times more Fat, 22.2 times more Saturated Fat, 6.1 times more Omega 3, 106.6 times more Omega 6, 4.5 times more Carbohydrate and 1.3 times more Protein than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.5 times more Sugars than Tortilla chips, yellow, plain, salted.
• Both Tortilla chips, yellow, plain, salted 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