Comparing Nutrients in 14 ounces California Red Kidney Beans VS 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	45% 1310kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	7.9% 2.53g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	53% 9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	237% 309g	130g per day for Men 19-50 years
Sugars	NA	4.76% 3.45g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 2.86g	g per day for Men 19-50 years
Fiber	260% 99g	151% 57.5g	38g per day for Men 19-50 years
Protein	173% 97g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	57.3% 9.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	48% 0.62mg	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	391% 1564μg	30.8% 123μg	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	20% 18mg	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	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	77.4% 774mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	116% 1.04mg	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	464% 37mg	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	192% 4.4mg	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	230% 1607mg	203% 1421mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.36% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Snacks, popcorn, air-popped per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Snacks, popcorn, air-popped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Snacks, popcorn, air-popped:

• 14 ounces of California Red Kidney Beans have 5.1 times more Vitamin B1, 2.6 times more Vitamin B2, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6, 12.7 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, air-popped.
• Both California Red Kidney Beans and Snacks, popcorn, air-popped provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Snacks, popcorn, air-popped have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Snacks, popcorn, air-popped:

• 14 ounces of California Red Kidney Beans have 27.9 times more Calcium, 4.2 times more Copper, 2.9 times more Iron, 4.5 times more Potassium and more Selenium than Snacks, popcorn, air-popped.
• Both California Red Kidney Beans and Snacks, popcorn, air-popped contain similar levels of Magnesium, Manganese, Phosphorus and Zinc per 14 ounces.
• 14 ounces of Snacks, popcorn, air-popped lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.6 times more Omega 3, 1.7 times more Fiber and 1.9 times more Protein than Snacks, popcorn, air-popped.
• While 14 oz of Snacks, popcorn, air-popped contain 18.2 times more Fat, 41.9 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, popcorn, air-popped offer comparable quantities of Energy per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6