Comparing Nutrients in 100 calories California Red Kidney Beans VS Snacks, popcorn, air-popped

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Snacks, popcorn, air-popped: 26g

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

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Snacks, popcorn, air-popped?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	California Red Kidney Beans	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	3.44% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	15.5% 20g	130g per day for Men 19-50 years
Sugars	NA	0.31% 0.22g	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	NA	0.025% 0.018g	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	NA	% 0.018g	g per day for Men 19-50 years
Sucrose	NA	% 0.19g	g per day for Men 19-50 years
Fiber	20% 7.55g	9.86% 3.75g	38g per day for Men 19-50 years
Protein	13% 7.4g	5.97% 3.34g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	1.65% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	2.64% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	3.12% 0.041mg	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	30% 119μg	2% 8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.5% 0.075mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.26% 0.31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	5.9% 59mg	0.18% 1.8mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	7.52% 0.068mg	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	35.4% 2.83mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	8.86% 37.2mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	12.5% 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	17.5% 123mg	13.2% 93mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	2.5% 85mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	0.14% 2.07mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	7.24% 0.8mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	0.023% 0.86g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Snacks, Popcorn, Air-popped Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Snacks, popcorn, air-popped?

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Snacks, popcorn, air-popped:

• 100 calories of California Red Kidney Beans have 6 times more Vitamin B1, 3.1 times more Vitamin B2, 1.8 times more Vitamin B5, 3 times more Vitamin B6 and 14.9 times more Vitamin B9 than Snacks, popcorn, air-popped.
• Both California Red Kidney Beans and Snacks, popcorn, air-popped provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Snacks, popcorn, air-popped have insufficient amounts of Vitamin B2
• Both Raw California Red Kidney Beans as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for California Red Kidney Beans vs Snacks, popcorn, air-popped:

• 100 calories of California Red Kidney Beans have 32.7 times more Calcium, 4.9 times more Copper, 3.4 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus and 5.3 times more Potassium than Snacks, popcorn, air-popped.
• Both California Red Kidney Beans and Snacks, popcorn, air-popped contain similar levels of Manganese and Zinc per 100 calories.
• 100 calories of Snacks, popcorn, air-popped lack sufficient amounts of Calcium
• Both Raw California Red Kidney Beans as well as Snacks, popcorn, air-popped lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of California Red Kidney Beans have 2 times more Fiber and 2.2 times more Protein than Snacks, popcorn, air-popped.
• While 100 kcal of Snacks, popcorn, air-popped contain 35.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, popcorn, air-popped offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Raw California Red Kidney Beans as well as Snacks, popcorn, air-popped provide inadequate amounts of Omega 3 in 100 calories.