Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Snacks, popcorn, caramel-coated, without peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, popcorn, caramel-coated, without peanuts	3%	26%	71%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Energy	17% 492kcal	59% 1711kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	52.4% 51g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	44.8% 14.3g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	241% 314g	130g per day for Men 19-50 years
Sugars	NA	291% 211g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	97% 37g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	54.6% 8.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	6.5% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	8.55% 0.11mg	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	73.4% 294μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	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	31.8% 4.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41.3% 49.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Calcium	26% 262mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	52.5% 0.47mg	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	148% 12mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	38% 0.87mg	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	77.7% 544mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	54.5% 818mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	7.18% 266g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snacks, popcorn, caramel-coated, without peanuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Snacks, popcorn, caramel-coated, without peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Snacks, popcorn, caramel-coated, without peanuts:

• 14 ounces of Boiled California Red Kidney Beans have 2 times more Vitamin B1, 2.7 times more Vitamin B5, 3.7 times more Vitamin B6 and 14.8 times more Vitamin B9 than Snacks, popcorn, caramel-coated, without peanuts.
• While 14 oz of Snacks, popcorn, caramel-coated, without peanuts contain 4.1 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, popcorn, caramel-coated, without peanuts provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Snacks, popcorn, caramel-coated, without peanuts have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Snacks, popcorn, caramel-coated, without peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Snacks, popcorn, caramel-coated, without peanuts:

• 14 ounces of Boiled California Red Kidney Beans have 1.5 times more Calcium, 2.4 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 3.8 times more Potassium and 1.5 times more Zinc than Snacks, popcorn, caramel-coated, without peanuts.
• While 14 oz of Snacks, popcorn, caramel-coated, without peanuts contain 3 times more Selenium and 51.5 times more Sodium than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 1.8 times more Fiber and 2.4 times more Protein than Snacks, popcorn, caramel-coated, without peanuts.
• While 14 oz of Snacks, popcorn, caramel-coated, without peanuts contain 3.5 times more Energy, 142.2 times more Fat, 257.9 times more Saturated Fat, 12.5 times more Omega 3, 203.5 times more Omega 6 and 3.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6