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

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	17.3% 501kcal	2.8% 81kcal	2900kcal per day for Men 19-50 years
Fat	25.4% 24.6g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	77.6% 13g	0.49% 0.083g	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	11.4% 15g	130g per day for Men 19-50 years
Sugars	4.18% 3.03g	2.55% 1.85g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.07g	% 1.85g	g per day for Men 19-50 years
Fiber	10.5% 4g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	13% 7.2g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Canned Red Kidney Beans with Liquids	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	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	6.15% 0.08mg	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	5.75% 23μg	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	0.89% 0.8mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	13.4% 134mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	16.3% 0.15mg	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	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	12.7% 0.29mg	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	15% 106mg	700mg per day for Men 19-50 years
Potassium	7.6% 259mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	34.6% 519mg	17% 256mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	0.085% 3.14g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, ranch-flavor VS Canned Red Kidney Beans with Liquids per 100 g

Compare the macro and micronutrient content in 100 g of Snacks, tortilla chips, ranch-flavor versus 100 g of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Snacks, tortilla chips, ranch-flavor have 2.6 times more Vitamin B3, 4.6 times more Vitamin B5 and 2.5 times more Vitamin B6 than Canned Red Kidney Beans with Liquids.
• While 100 g of Canned Red Kidney Beans Solids and Liquids contain 2.2 times more Vitamin B1 and 2.9 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin K
• Both Snacks, tortilla chips, ranch-flavor as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin C in 100 grams.

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

• 100 grams of Snacks, tortilla chips, ranch-flavor have 4.6 times more Calcium, 2.9 times more Magnesium, 1.3 times more Manganese, 2.4 times more Phosphorus, 6.6 times more Selenium, 2 times more Sodium and 2.3 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 100 g of Canned Red Kidney Beans Solids and Liquids contain 1.5 times more Copper and 24.8 times more Water than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Canned Red Kidney Beans with Liquids contain similar levels of Iron and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snacks, tortilla chips, ranch-flavor have 6.2 times more Energy, 68.4 times more Fat, 28.3 times more Saturated Fat, 4.6 times more Omega 3, 159 times more Omega 6, 4.2 times more Carbohydrate, 1.6 times more Sugars and 1.4 times more Protein than Canned Red Kidney Beans with Liquids.
• Both Snacks, tortilla chips, ranch-flavor and Canned Red Kidney Beans with Liquids offer comparable quantities of Fiber per 100 grams.
• 100 grams of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6