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

Macros Ratio

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

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.3% 501kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	25.4% 24.6g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	77.6% 13g	0.32% 0.054g	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	46% 59.8g	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	65.5% 25g	38g per day for Men 19-50 years
Protein	13% 7.2g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	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	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	NA	99% 394μg	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	5% 4.5mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	13.4% 134mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	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	17.3% 1.38mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	36% 252mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	7.6% 259mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	34.6% 519mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.085% 3.14g	0.32% 11.8g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 11 times more Vitamin B1, 3.7 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin C than Snacks, tortilla chips, ranch-flavor.

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

• Snacks, tortilla chips, ranch-flavor have 2.3 times more Selenium and 47.2 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Calcium, 10.9 times more Copper, 6.8 times more Iron, 1.8 times more Magnesium, 2.7 times more Manganese, 1.6 times more Phosphorus, 5.8 times more Potassium and 1.8 times more Zinc than Snacks, tortilla chips, ranch-flavor.

Comparison of macro-nutrients per 100 grams:

• Snacks, tortilla chips, ranch-flavor have 1.5 times more Energy, 98.5 times more Fat, 98.3 times more Saturated Fat, 2.8 times more Omega 3 and 244.4 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.2 times more Fiber and 3.4 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 100 g.
• Both Snacks, tortilla chips, ranch-flavor as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 100 g.