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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, taro chips	2%	44%	54%

Macro Nutrients

	Boiled Kidney Beans	Snacks, taro chips	Recommended Dietary Allowance
Energy	4.38% 127kcal	17% 498kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	25.7% 25g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	20% 6.43g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	75.4% 13g	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	52.4% 68g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	5.27% 3.82g	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	19% 7.2g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, taro chips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	2.23% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	3.2% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	33.7% 0.44mg	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	5% 20μg	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	5.56% 5mg	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	75.6% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, taro chips	Recommended Dietary Allowance
Calcium	3.5% 35mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	31% 0.28mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	20% 84mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	0.043% 0.001mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	22.2% 755mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	3.27% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	23% 342mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.054% 2g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2 times more Vitamin B2 and 6.5 times more Vitamin B9 than Snacks, taro chips.
• While Snacks, taro chips contain 3 times more Vitamin B5, 3.7 times more Vitamin B6, 4.2 times more Vitamin C, 378 times more Vitamin E and 2.1 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, taro chips have similar amounts of Vitamin B1 and Vitamin B3 per 100 g.
• Both Boiled All Types Kidney Beans as well as Snacks, taro chips 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, taro chips:

• Boiled All Types Kidney Beans have 1.9 times more Iron, 430 times more Manganese, 2.6 times more Zinc and 33.5 times more Water than Snacks, taro chips.
• While Snacks, taro chips contain 1.7 times more Calcium, 1.3 times more Copper, 2 times more Magnesium, 1.9 times more Potassium, 1.6 times more Selenium and 342 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, taro chips have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 2.8 times more Omega 3 and 3.8 times more Protein than Snacks, taro chips.
• While Snacks, taro chips contain 3.9 times more Energy, 49.8 times more Fat, 88.1 times more Saturated Fat, 118.7 times more Omega 6, 3 times more Carbohydrate and 11.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, taro chips have similar amounts of Fiber per 100 g.
• Both Boiled All Types Kidney Beans as well as Snacks, taro chips have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.