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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, corn-based, extruded, chips, plain	4%	54%	42%

Macro Nutrients

	Red Kidney Beans	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Energy	11.6% 337kcal	18.6% 539kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	34.4% 33.4g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	13.5% 4.33g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	44% 57.3g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	0.37% 0.27g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.27g	g per day for Men 19-50 years
Fiber	40% 15g	10.5% 4g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	13% 0.17mg	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	99% 394μg	2% 8μg	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	5% 4.5mg	0% 0mg	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	1.4% 0.21mg	48.2% 7.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	5.25% 6.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Calcium	8.3% 83mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	11.2% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	1.3% 52μg	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	83.6% 6.7mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	14.5% 0.33mg	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	58% 406mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	4.24% 144mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	14% 7.6μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	34.3% 514mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.029% 1.07g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Red Kidney Beans versus 100 g of Snacks, corn-based, extruded, chips, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Red Kidney Beans vs Snacks, corn-based, extruded, chips, plain:

• 100 grams of Red Kidney Beans have 12.9 times more Vitamin B1, 2.8 times more Vitamin B2, 2.5 times more Vitamin B3, 4.1 times more Vitamin B5, 2.4 times more Vitamin B6, 49.3 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, chips, plain.
• While 100 g of Snacks, corn-based, extruded, chips, plain contain 34.4 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, corn-based, extruded, chips, plain provide similar amounts of Vitamin K per 100 grams.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• 100 grams of Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Red Kidney Beans vs Snacks, corn-based, extruded, chips, plain:

• 100 grams of Red Kidney Beans have 6.9 times more Copper, 5.6 times more Iron, 1.9 times more Magnesium, 3.3 times more Manganese, 2.1 times more Phosphorus, 9.4 times more Potassium and 2.2 times more Zinc than Snacks, corn-based, extruded, chips, plain.
• While 100 g of Snacks, corn-based, extruded, chips, plain contain 1.7 times more Calcium, 2.4 times more Selenium and 42.8 times more Sodium than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Snacks, corn-based, extruded, chips, plain lack sufficient amounts of Fluoride in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 1.3 times more Omega 3, 7.8 times more Sugars, 3.8 times more Fiber and 3.7 times more Protein than Snacks, corn-based, extruded, chips, plain.
• While 100 g of Snacks, corn-based, extruded, chips, plain contain 1.6 times more Energy, 31.5 times more Fat, 28.1 times more Saturated Fat and 70.8 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, corn-based, extruded, chips, plain offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6