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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%

Macro Nutrients

	Boiled Red Kidney Beans	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	4.38% 127kcal	19.2% 557kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	34.4% 33.4g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	13.6% 4.34g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	37.3% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	17.5% 23g	44% 57.4g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	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	19.5% 7.4g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	13.3% 0.16mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	9.25% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	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	32.5% 130μg	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	0.2% 0.03mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	28% 33.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	2.8% 28mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	36.8% 2.94mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	20.3% 142mg	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	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	0.13% 2mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	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 Red Kidney Beans VS Snacks, corn-based, extruded, chips, unsalted per 100 g

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

• 100 grams of Boiled Red Kidney Beans have 18.6 times more Vitamin B9 than Snacks, corn-based, extruded, chips, unsalted.
• While 100 g of Snacks, corn-based, extruded, chips, unsalted contain 2.8 times more Vitamin B2, 2.6 times more Vitamin B3, 1.8 times more Vitamin B6, 1.7 times more Vitamin C, 45.3 times more Vitamin E and 4 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, corn-based, extruded, chips, unsalted provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 100 grams of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B9
• Both Boiled 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 Red Kidney Beans vs Snacks, corn-based, extruded, chips, unsalted:

• 100 grams of Boiled Red Kidney Beans have 1.7 times more Iron, 2.2 times more Potassium and 1.3 times more Zinc than Snacks, corn-based, extruded, chips, unsalted.
• While 100 g of Snacks, corn-based, extruded, chips, unsalted contain 4.4 times more Calcium, 1.6 times more Magnesium, 1.3 times more Phosphorus and 5.6 times more Selenium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, corn-based, extruded, chips, unsalted contain similar levels of Copper per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 1.7 times more Fiber and 1.3 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
• While 100 g of Snacks, corn-based, extruded, chips, unsalted contain 4.4 times more Energy, 66.8 times more Fat, 60.3 times more Saturated Fat, 3.6 times more Omega 3, 154.1 times more Omega 6 and 2.5 times more Carbohydrate than Boiled Red Kidney Beans.
• 100 grams of Boiled Red Kidney Beans provide inadequate amounts of Omega 6