Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Snacks, corn-based, extruded, chips, unsalted

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	4.28% 124kcal	19.2% 557kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	34.4% 33.4g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	13.6% 4.34g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	37.3% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	97% 16.5g	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	44% 57.4g	130g per day for Men 19-50 years
Sugars	NA	1.94% 1.4g	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	11.6% 4.4g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, corn-based, extruded, chips, unsalted	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	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	9.25% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	16% 0.21mg	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	1.75% 7μg	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	2.22% 2mg	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	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	28% 33.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	6.6% 66mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	27.7% 0.25mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	NA	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	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	5.44% 185mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snacks, corn-based, extruded, chips, unsalted per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Snacks, corn-based, extruded, chips, unsalted 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, corn-based, extruded, chips, unsalted:

• 100 grams of Boiled California Red Kidney Beans have 10.6 times more Vitamin B9 than Snacks, corn-based, extruded, chips, unsalted.
• While 100 g of Snacks, corn-based, extruded, chips, unsalted contain 2.6 times more Vitamin B2, 2.7 times more Vitamin B3, 2 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, corn-based, extruded, chips, unsalted provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 100 grams of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B9
• Both Boiled California Red Kidney Beans as well as Snacks, corn-based, extruded, chips, unsalted 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, corn-based, extruded, chips, unsalted:

• 100 grams of Boiled California Red Kidney Beans have 1.8 times more Iron and 2.3 times more Potassium than Snacks, corn-based, extruded, chips, unsalted.
• While 100 g of Snacks, corn-based, extruded, chips, unsalted contain 1.9 times more Calcium, 1.5 times more Magnesium, 1.3 times more Phosphorus and 5.6 times more Selenium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, corn-based, extruded, chips, unsalted contain similar levels of Copper and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 2.1 times more Fiber and 1.4 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
• While 100 g of Snacks, corn-based, extruded, chips, unsalted contain 4.5 times more Energy, 371.1 times more Fat, 310.3 times more Saturated Fat, 18.7 times more Omega 3, 824.4 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