Comparing Nutrients in 100 grams Snacks, taro chips VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, taro chips	2%	44%	54%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, taro chips	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17% 498kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	25.7% 25g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	20% 6.43g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	75.4% 13g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	46% 59.8g	130g per day for Men 19-50 years
Sugars	5.27% 3.82g	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	NA	NA	g per day for Men 19-50 years
Fiber	19% 7.2g	65.5% 25g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, taro chips	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.5% 0.17mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.23% 0.029mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.52mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.7% 0.44mg	30.5% 0.4mg	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	5% 20μg	99% 394μg	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	5.56% 5mg	5% 4.5mg	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	75.6% 11.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, taro chips	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6% 60mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	122% 1.1mg	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	15% 1.2mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	20% 84mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	0.043% 0.001mg	43.5% 1mg	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	18.7% 131mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	22.2% 755mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	3.27% 1.8μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	23% 342mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.32% 11.8g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 3 times more Vitamin B1, 7.6 times more Vitamin B2, 4 times more Vitamin B3 and 19.7 times more Vitamin B9 than Snacks, taro chips.
• Both Snacks, taro chips and Raw California Red Kidney Beans have similar amounts of Vitamin B5, Vitamin B6 and Vitamin C per 100 g.
• Both Snacks, taro chips as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Snacks, taro chips vs California Red Kidney Beans:

• Snacks, taro chips have 31.1 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.3 times more Calcium, 3.9 times more Copper, 7.8 times more Iron, 1.9 times more Magnesium, 1000 times more Manganese, 3.1 times more Phosphorus, 2 times more Potassium, 1.8 times more Selenium and 6.7 times more Zinc than Snacks, taro chips.

Comparison of macro-nutrients per 100 grams:

• Snacks, taro chips have 1.5 times more Energy, 99.6 times more Fat, 178.6 times more Saturated Fat and 237.4 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Omega 3, 3.5 times more Fiber and 10.6 times more Protein than Snacks, taro chips.
• Both Snacks, taro chips and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 100 g.
• Both Snacks, taro chips as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.