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

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Snacks, potato sticks	5%	56%	39%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Snacks, potato sticks	Recommended Dietary Allowance
Energy	4.24% 123kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	35.5% 34.4g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	27.8% 8.9g	32g per day for Men 19-50 years
Omega 3	3.56% 0.057g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	105% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	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	24.5% 9.3g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	17% 9.5g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal 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	7.9% 0.095mg	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	8.92% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	8.06% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	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	18.5% 74μg	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	1.33% 1.2mg	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	NA	60.7% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans	Snacks, potato sticks	Recommended Dietary Allowance
Calcium	4.4% 44mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	35% 0.32mg	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	34.6% 2.77mg	28.4% 2.27mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	15.2% 64mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	20.3% 142mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	36.4% 1237mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	42% 633mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	9% 0.99mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.059% 2.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Boiled Royal 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 Boiled Royal Red Kidney Beans vs Snacks, potato sticks:

• 100 grams of Boiled Royal Red Kidney Beans have 1.9 times more Vitamin B9 than Snacks, potato sticks.
• While 100 g of Snacks, potato sticks contain 1.7 times more Vitamin B2, 8.7 times more Vitamin B3, 1.8 times more Vitamin B5, 3.1 times more Vitamin B6 and 39.4 times more Vitamin C than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Snacks, potato sticks provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled Royal 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 Boiled Royal Red Kidney Beans vs Snacks, potato sticks:

• 100 grams of Boiled Royal Red Kidney Beans have 2.4 times more Calcium and 1.2 times more Iron than Snacks, potato sticks.
• While 100 g of Snacks, potato sticks contain 1.5 times more Magnesium, 1.7 times more Manganese, 3.3 times more Potassium, 6.8 times more Selenium and 126.6 times more Sodium than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Snacks, potato sticks contain similar levels of Copper, Phosphorus and Zinc per 100 grams.
• 100 grams of Snacks, potato sticks lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Royal Red Kidney Beans have 2.7 times more Fiber and 1.4 times more Protein than Snacks, potato sticks.
• While 100 g of Snacks, potato sticks contain 4.2 times more Energy, 202.4 times more Fat, 370 times more Saturated Fat, 494.4 times more Omega 6 and 2.4 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Snacks, potato sticks offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6