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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Boiled Kidney Beans	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	4.38% 127kcal	17.3% 501kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	25.4% 24.6g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	11% 3.54g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.64% 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	17.5% 23g	48.3% 62.7g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	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	NA	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	NA	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 1.07g	g per day for Men 19-50 years
Fiber	17% 6.4g	10.5% 4g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	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	32.5% 130μg	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	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	3.5% 35mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	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	27.8% 2.22mg	17.3% 1.38mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	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	19.7% 138mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	7.6% 259mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	34.6% 519mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.085% 3.14g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 3.3 times more Vitamin B1, more Vitamin C and 6 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• While Snacks, tortilla chips, ranch-flavor contain 2.2 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled All Types Kidney Beans.
• Both Boiled 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 Boiled Kidney Beans vs Snacks, tortilla chips, ranch-flavor:

• Boiled All Types Kidney Beans have 2.1 times more Copper, 1.6 times more Iron, 1.6 times more Potassium and 21.3 times more Water than Snacks, tortilla chips, ranch-flavor.
• While Snacks, tortilla chips, ranch-flavor contain 3.8 times more Calcium, 2.1 times more Magnesium, 1.8 times more Phosphorus, 6.6 times more Selenium, 519 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, tortilla chips, ranch-flavor have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 1.6 times more Fiber and 1.2 times more Protein than Snacks, tortilla chips, ranch-flavor.
• While Snacks, tortilla chips, ranch-flavor contain 3.9 times more Energy, 49.3 times more Fat, 48.5 times more Saturated Fat, 1.4 times more Omega 3, 122.2 times more Omega 6, 2.8 times more Carbohydrate and 9.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Glucose and Sucrose in 100 g.