Comparing Nutrients in 100 grams Red Kidney Beans VS Snacks, potato sticks

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, potato sticks	5%	56%	39%

Macro Nutrients

	Red Kidney Beans	Snacks, potato sticks	Recommended Dietary Allowance
Energy	11.6% 337kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	35.5% 34.4g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	27.8% 8.9g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	105% 18g	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	41% 53.3g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	0.3% 0.22g	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	40% 15g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, potato sticks	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	8.92% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	8.06% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	24.6% 0.32mg	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	10% 40μg	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	52.6% 47.3mg	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	1.4% 0.21mg	60.7% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, potato sticks	Recommended Dietary Allowance
Calcium	8.3% 83mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	35% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	28.4% 2.27mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	15.2% 64mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	18.4% 0.42mg	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	36.4% 1237mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	42% 633mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	9% 0.99mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Snacks, potato sticks per 100 g

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

Lets compare vitamin content per 100 grams of Red Kidney Beans vs Snacks, potato sticks:

• 100 grams of Red Kidney Beans have 6.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.9 times more Vitamin B5, 1.2 times more Vitamin B6 and 9.9 times more Vitamin B9 than Snacks, potato sticks.
• While 100 g of Snacks, potato sticks contain 2.3 times more Vitamin B3, 10.5 times more Vitamin C, 43.4 times more Vitamin E and 3.9 times more Vitamin K than Raw Red Kidney Beans.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Red Kidney Beans as well as Snacks, potato sticks 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, potato sticks:

• 100 grams of Red Kidney Beans have 4.6 times more Calcium, 2.2 times more Copper, 2.9 times more Iron, 2.2 times more Magnesium, 2.6 times more Manganese, 2.4 times more Phosphorus and 2.8 times more Zinc than Snacks, potato sticks.
• While 100 g of Snacks, potato sticks contain 2.5 times more Selenium and 52.8 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, potato sticks contain similar levels of Potassium per 100 grams.
• 100 grams of Snacks, potato sticks lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 5.1 times more Omega 3, 9.5 times more Sugars, 4.5 times more Fiber and 3.4 times more Protein than Snacks, potato sticks.
• While 100 g of Snacks, potato sticks contain 1.5 times more Energy, 32.5 times more Fat, 57.7 times more Saturated Fat and 78.1 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, potato sticks offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6