Comparing Nutrients in 14 ounces California Red Kidney Beans VS Snacks, popcorn, air-popped (Unsalted)

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%

Macro Nutrients

	California Red Kidney Beans	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Energy	45% 1310kcal	52.3% 1516kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	17% 16.7g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	7.07% 2.26g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	43% 7.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	238% 309g	130g per day for Men 19-50 years
Sugars	NA	NA	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	260% 99g	158% 60g	38g per day for Men 19-50 years
Protein	173% 97g	85% 47.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	86.4% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	48.2% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	33.3% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	74.8% 0.97mg	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	23% 91μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Calcium	77.4% 774mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	185% 1.67mg	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	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	163% 3.74mg	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	170% 1191mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	35% 1195mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	71.4% 39.3μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	124% 13.7mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Snacks, popcorn, air-popped (Unsalted) 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 (Unsalted) 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 (Unsalted):

• 14 ounces of California Red Kidney Beans have 2.6 times more Vitamin B1, 1.9 times more Vitamin B5, 1.6 times more Vitamin B6, 17.1 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, air-popped (Unsalted).
• While 14 oz of Snacks, popcorn, air-popped (Unsalted) contain 1.3 times more Vitamin B2 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, popcorn, air-popped (Unsalted) provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

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

• 14 ounces of California Red Kidney Beans have 19.5 times more Calcium, 2.6 times more Copper, 3.5 times more Iron, 1.2 times more Magnesium, 1.4 times more Phosphorus and 5 times more Potassium than Snacks, popcorn, air-popped (Unsalted).
• While 14 oz of Snacks, popcorn, air-popped (Unsalted) contain 3.1 times more Selenium and 1.3 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, popcorn, air-popped (Unsalted) contain similar levels of Manganese per 14 ounces.
• 14 ounces of Snacks, popcorn, air-popped (Unsalted) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.4 times more Omega 3, 1.6 times more Fiber and 2 times more Protein than Snacks, popcorn, air-popped (Unsalted).
• While 14 oz of Snacks, popcorn, air-popped (Unsalted) contain 16.8 times more Fat, 34.1 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 (Unsalted) offer comparable quantities of Energy per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6