Comparing Nutrients in 100 grams Boiled Kidney Beans VS Snacks, plantain chips, salted

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Boiled Kidney Beans	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	4.38% 127kcal	18.3% 531kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	30.5% 29.6g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	26% 8.34g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	4.88% 0.078g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	68.3% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	49% 64g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	1.27% 0.92g	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	% 0.92g	g per day for Men 19-50 years
Fiber	17% 6.4g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	4.07% 2.28g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.67% 69μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	35.4% 0.46mg	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	32.5% 130μg	8.75% 35μg	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	1.33% 1.2mg	35.7% 32mg	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	0.2% 0.03mg	33.6% 5.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	3.5% 35mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	22% 0.2mg	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	27.8% 2.22mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	12% 0.28mg	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	19.7% 138mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	23% 786mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	13.5% 202mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.056% 2.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Snacks, plantain chips, salted:

• Boiled All Types Kidney Beans have 2.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 3.7 times more Vitamin B9 than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain more Vitamin A, 1.4 times more Vitamin B3, 5 times more Vitamin B5, 3.8 times more Vitamin B6, 26.8 times more Vitamin C, 168 times more Vitamin E and 3.4 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Snacks, plantain chips, salted:

• Boiled All Types Kidney Beans have 3.9 times more Calcium, 2.3 times more Iron, 1.6 times more Manganese, 1.8 times more Phosphorus, 2.8 times more Selenium, 2.7 times more Zinc and 32 times more Water than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 1.7 times more Magnesium, 1.9 times more Potassium and 202 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, plantain chips, salted have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 2.2 times more Omega 3, 1.8 times more Fiber and 3.8 times more Protein than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 4.2 times more Energy, 59.2 times more Fat, 114.2 times more Saturated Fat, 107.6 times more Omega 6, 2.8 times more Carbohydrate and 2.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Snacks, plantain chips, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.