Comparing Nutrients in 100 grams Snacks, plantain chips, salted VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, plantain chips, salted	2%	50%	48%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, plantain chips, salted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	18.3% 531kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	26% 8.34g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	4.88% 0.078g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	68.3% 11.6g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	NA	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	% 0.92g	NA	g per day for Men 19-50 years
Fiber	9.2% 3.5g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	4.07% 2.28g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Snacks, plantain chips, salted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.67% 69μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.4% 0.065mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	8% 0.1mg	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	8.75% 35μg	18.5% 74μg	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	35.7% 32mg	1.33% 1.2mg	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	33.6% 5.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, plantain chips, salted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.9% 9mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	32% 0.29mg	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	12% 0.97mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	14% 0.32mg	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	11% 78mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	23% 786mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	13.5% 202mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.056% 2.1g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, plantain chips, salted vs Boiled California Red Kidney Beans:

• Snacks, plantain chips, salted have more Vitamin A, 1.5 times more Vitamin B3, 5 times more Vitamin B5, 4.4 times more Vitamin B6 and 26.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.1 times more Vitamin B9 than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Snacks, plantain chips, salted vs Boiled California Red Kidney Beans:

• Snacks, plantain chips, salted have 1.5 times more Magnesium, 1.9 times more Potassium and 50.5 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 7.3 times more Calcium, 1.5 times more Copper, 3.1 times more Iron, 1.8 times more Phosphorus, 3 times more Selenium, 2.3 times more Zinc and 32 times more Water than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Boiled California Red Kidney Beans have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, plantain chips, salted have 4.3 times more Energy, 328.8 times more Fat, 595.5 times more Saturated Fat, 2.4 times more Omega 3, 580.9 times more Omega 6 and 2.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.7 times more Fiber and 4 times more Protein than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.