Comparing Nutrients in 100 grams Snacks, tortilla chips, ranch-flavor VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.3% 501kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	25.4% 24.6g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	77.6% 13g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.7g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	4.18% 3.03g	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	0.47% 0.34g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 1.07g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	13% 7.2g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	NA	18.5% 74μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	13.4% 134mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	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	17.3% 1.38mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	36% 252mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	7.6% 259mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	34.6% 519mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.085% 3.14g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, tortilla chips, ranch-flavor vs Boiled California Red Kidney Beans:

• Snacks, tortilla chips, ranch-flavor have 2.4 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.9 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.7 times more Vitamin B1 and more Vitamin C than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Boiled California Red Kidney Beans have similar amounts of Vitamin B2 per 100 g.

Comparing minerals per 100 grams for Snacks, tortilla chips, ranch-flavor vs Boiled California Red Kidney Beans:

• Snacks, tortilla chips, ranch-flavor have 2 times more Calcium, 1.8 times more Magnesium, 1.8 times more Phosphorus, 6.1 times more Selenium, 129.8 times more Sodium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.9 times more Copper, 2.2 times more Iron, 1.6 times more Potassium and 21.3 times more Water than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Boiled California Red Kidney Beans have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, tortilla chips, ranch-flavor have 4 times more Energy, 273.7 times more Fat, 252.8 times more Saturated Fat, 7.3 times more Omega 3, 659.8 times more Omega 6 and 2.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.3 times more Fiber and 1.3 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor as well as Boiled California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 100 g.