Comparing Nutrients in 500 calories Fat Free Potato ChipsVS California Red Kidney Beans

Weight per 500 calories

Fat Free Potato Chips

132g

California Red Kidney Beans

152g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - Fat Free Potato Chips or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Fat Free Potato Chips

10%

89%

California Red Kidney Beans

29%

70%

500 kcal ▼

Macro Nutrients

Fat Free Potato Chipsvs California Red Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.82%0.79g

Fat

0.39%0.38g

0.79 gvs0.38 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.62%0.2g

Saturated Fat

0.17%0.055g

0.2 gvs0.055 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.95%0.079g

Omega 3

7.95%0.13g

0.079 gvs0.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.55%0.26g

Omega 6

0.48%0.082g

0.26 gvs0.082 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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85%111g

Carbohydrate

69.7%91g

111 gvs91 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.7%4.87g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

4.87 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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26%9.9g

Fiber

99%37.7g

9.9 gvs37.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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22.7%12.7g

Protein

66%37g

12.7 gvs37 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Fat Free Potato Chipsvs California Red Kidney Beans

0.15%1.3μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.3 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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119%1.42mg

Vitamin B1

66.8%0.8mg

Thiamine

1.42 mgvs0.8 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11.7%0.15mg

Vitamin B2

25.5%0.33mg

Riboflavin

0.15 mgvs0.33 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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53%8.5mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

8.5 mgvs3.12 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

23.6%1.2mg

Pantothenic acid

NA mgvs1.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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81%1.06mg

Vitamin B6

46.3%0.6mg

Pyridoxine

1.06 mgvs0.6 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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15%59.4μg

Vitamin B9

149%597μg

Folates and Folic Acid

59.4 μgvs597 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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13.6%12.3mg

Vitamin C

7.58%6.8mg

Ascorbic acid

12.3 mgvs6.8 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.35%0.053mg

Vitamin E

Tocopherols and Tocotrienols

0.053 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10%12μg

Vitamin K

Phytomenadione or phylloquinone

12 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Fat Free Potato Chipsvs California Red Kidney Beans

4.6%46mg

Calcium

29.5%295mg

46 mgvs295 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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25.5%0.23mg

Copper

185%1.67mg

0.23 mgvs1.67 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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59%4.7mg

Iron

177%14mg

4.7 mgvs14 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22%92mg

Magnesium

57.7%242mg

92 mgvs242 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

66%1.5mg

NA mgvs1.5 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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31.5%220mg

Phosphorus

87.7%614mg

220 mgvs614 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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63%2148mg

Potassium

66.4%2258mg

2148 mgvs2258 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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19.4%10.7μg

Selenium

8.8%4.85μg

10.7 μgvs4.85 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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56.6%848mg

Sodium

1.1%16.7mg

848 mgvs16.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.88%0.98mg

Zinc

35%3.86mg

0.98 mgvs3.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.071%2.64g

Water

0.48%18g

2.64 gvs18 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Fat Free Potato Chips vs California Red Kidney Beans:

Salted Fat Free Potato Chips have 1.8 times more Vitamin B1, 2.7 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.8 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.2 times more Vitamin B2 and 10.1 times more Vitamin B9 than Salted Fat Free Potato Chips.
Both Salted Fat Free Potato Chips as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Fat Free Potato Chips vs California Red Kidney Beans:

Salted Fat Free Potato Chips have 2.2 times more Selenium and 50.9 times more Sodium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 6.4 times more Calcium, 7.3 times more Copper, 3 times more Iron, 2.6 times more Magnesium, 2.8 times more Phosphorus and 4 times more Zinc than Salted Fat Free Potato Chips.
Both Salted Fat Free Potato Chips and Raw California Red Kidney Beans have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Salted Fat Free Potato Chips have 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.6 times more Omega 3, 3.8 times more Fiber and 2.9 times more Protein than Salted Fat Free Potato Chips.
Both Salted Fat Free Potato Chips and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
Both Salted Fat Free Potato Chips as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Fat Free Potato ChipsVS Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS SquaresCalifornia Red Kidney BeansVS Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS SquaresFat Free Potato ChipsVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Fat Free Potato ChipsVS California Red Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Fat Free Potato Chips or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: