Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Snacks, banana chips

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, banana chips	2%	55%	43%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, banana chips	Recommended Dietary Allowance
Energy	4.28% 124kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	34.6% 33.6g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	91% 29g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	45% 58.4g	130g per day for Men 19-50 years
Sugars	NA	48.7% 35.3g	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	24.5% 9.3g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, banana chips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	4.44% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	20% 0.26mg	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	18.5% 74μg	3.5% 14μg	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	7% 6.3mg	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	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, banana chips	Recommended Dietary Allowance
Calcium	6.6% 66mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	22.8% 0.21mg	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	37.3% 2.98mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	68% 1.56mg	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	19.6% 137mg	8% 56mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.12% 4.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snacks, banana chips per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Snacks, banana chips to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Boiled California Red Kidney Beans have 1.5 times more Vitamin B1, 3.6 times more Vitamin B2 and 5.3 times more Vitamin B9 than Snacks, banana chips.
• While 100 g of Snacks, banana chips contain 1.3 times more Vitamin B3, 2.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 5.3 times more Vitamin C than Boiled California Red Kidney Beans.
• 100 grams of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 100 grams of Snacks, banana chips have insufficient amounts of Vitamin B2
• Both Boiled California Red Kidney Beans as well as Snacks, banana chips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Snacks, banana chips:

• 100 grams of Boiled California Red Kidney Beans have 3.7 times more Calcium, 1.4 times more Copper, 2.4 times more Iron and 2.4 times more Phosphorus than Snacks, banana chips.
• While 100 g of Snacks, banana chips contain 1.6 times more Magnesium, 4.9 times more Manganese, 1.3 times more Potassium and 1.3 times more Selenium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, banana chips contain similar levels of Zinc per 100 grams.
• 100 grams of Snacks, banana chips lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 3.2 times more Omega 3, 1.2 times more Fiber and 4 times more Protein than Snacks, banana chips.
• While 100 g of Snacks, banana chips contain 4.2 times more Energy, 373.3 times more Fat, 2069.3 times more Saturated Fat, 31 times more Omega 6 and 2.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 100 grams of Snacks, banana chips provide inadequate amounts of Omega 3