Comparing Nutrients in 100 grams Canned Kidney Beans VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Canned Kidney Beans	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	2.9% 84kcal	17.3% 501kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	25.4% 24.6g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	11% 3.54g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	77.6% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	48.3% 62.7g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	4.18% 3.03g	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% 0g	0.47% 0.34g	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	% 0g	% 0.44g	g per day for Men 19-50 years
Sucrose	% 1.85g	% 1.07g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	10.5% 4g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	15.4% 0.2mg	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	9% 36μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	3.4% 34mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	11.2% 0.1mg	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	14.6% 1.17mg	17.3% 1.38mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	16% 0.37mg	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	13% 90mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	7.6% 259mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	34.6% 519mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.085% 3.14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Snacks, tortilla chips, ranch-flavor:

• Canned All Types Kidney Beans have 2.4 times more Vitamin B1, more Vitamin C and 2.9 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• While Snacks, tortilla chips, ranch-flavor contain 3.2 times more Vitamin B3, 4.3 times more Vitamin B5 and 2.7 times more Vitamin B6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Snacks, tortilla chips, ranch-flavor have similar amounts of Vitamin B2 per 100 g.

Comparing minerals per 100 grams for Canned Kidney Beans vs Snacks, tortilla chips, ranch-flavor:

• Canned All Types Kidney Beans have 1.3 times more Copper and 24.9 times more Water than Snacks, tortilla chips, ranch-flavor.
• While Snacks, tortilla chips, ranch-flavor contain 3.9 times more Calcium, 3.2 times more Magnesium, 2.2 times more Manganese, 2.8 times more Phosphorus, 8.1 times more Selenium, 1.8 times more Sodium and 3.1 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Snacks, tortilla chips, ranch-flavor have similar amounts of Iron and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, tortilla chips, ranch-flavor contain 6 times more Energy, 41.1 times more Fat, 25.1 times more Saturated Fat, 2.9 times more Omega 3, 124.5 times more Omega 6, 4.3 times more Carbohydrate, 1.6 times more Sugars and 1.4 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Snacks, tortilla chips, ranch-flavor have similar amounts of Fiber per 100 g.
• Both Canned All Types Kidney Beans as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.