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

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.3% 501kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	25.4% 24.6g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	77.6% 13g	1.34% 0.23g	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	47% 61.3g	130g per day for Men 19-50 years
Sugars	4.18% 3.03g	2.9% 2.1g	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	40% 15g	38g per day for Men 19-50 years
Protein	13% 7.2g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	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	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	13% 2.1mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Red Kidney Beans	Recommended Dietary Allowance
Calcium	13.4% 134mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	48.3% 1.1mg	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% 406mg	700mg per day for Men 19-50 years
Potassium	7.6% 259mg	40% 1359mg	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	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	25.4% 2.8mg	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 Red Kidney Beans:

• Raw Red Kidney Beans contain 12.7 times more Vitamin B1, 3.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6, more Vitamin C and 4 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.

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

• Snacks, tortilla chips, ranch-flavor have 1.6 times more Calcium, 2.3 times more Selenium and 43.3 times more Sodium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 6.9 times more Copper, 4.8 times more Iron, 1.6 times more Magnesium, 3 times more Manganese, 1.6 times more Phosphorus, 5.2 times more Potassium and 2 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, 23.2 times more Fat, 23 times more Saturated Fat, 57.9 times more Omega 6 and 1.4 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.5 times more Omega 3, 3.8 times more Fiber and 3.1 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Raw Red Kidney Beans have similar amounts of Carbohydrate per 100 g.
• Both Snacks, tortilla chips, ranch-flavor as well as Raw Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 100 g.