Comparing Nutrients in 100 grams Boiled Kidney Beans VS Snacks, potato chips, plain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, potato chips, plain, unsalted	5%	57%	38%

Macro Nutrients

	Boiled Kidney Beans	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Energy	4.38% 127kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	35.7% 34.6g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	34.3% 11g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	70.5% 12g	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	40.7% 53g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	0.3% 0.22g	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	17% 6.4g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	24% 3.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	8.04% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	50.8% 0.66mg	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	11.3% 45μg	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	34.6% 31mg	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	60.7% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Calcium	3.5% 35mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	34% 0.31mg	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	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	16% 67mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	19% 0.44mg	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	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	37.5% 1275mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.051% 1.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Snacks, potato chips, plain, unsalted:

• Boiled All Types Kidney Beans have 2.9 times more Vitamin B9 than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 3.4 times more Vitamin B2, 6.6 times more Vitamin B3, 1.8 times more Vitamin B5, 5.5 times more Vitamin B6, 25.9 times more Vitamin C, 303.7 times more Vitamin E and 2.6 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, potato chips, plain, unsalted have similar amounts of Vitamin B1 per 100 g.
• Both Boiled All Types Kidney Beans as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Snacks, potato chips, plain, unsalted:

• Boiled All Types Kidney Beans have 1.5 times more Calcium, 1.4 times more Iron and 35.2 times more Water than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 1.4 times more Copper, 1.6 times more Magnesium, 3.1 times more Potassium and 7.4 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, potato chips, plain, unsalted have similar amounts of Manganese, Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 1.3 times more Fiber and 1.2 times more Protein than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 4.2 times more Energy, 69.2 times more Fat, 150.1 times more Saturated Fat, 110.9 times more Omega 6 and 2.3 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, potato chips, plain, unsalted have similar amounts of Omega 3 per 100 g.
• Both Boiled All Types Kidney Beans as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.