Comparing Nutrients in 14 ounces Red Kidney Beans VS Snacks, popcorn, air-popped

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Red Kidney Beans	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	46% 1338kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	7.9% 2.53g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	53% 9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	237% 309g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	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	159% 60.3g	151% 57.5g	38g per day for Men 19-50 years
Protein	160% 89.4g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	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	201% 2.4mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	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	5.56% 0.83mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	33% 329mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	332% 26.6mg	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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% 1611mg	203% 1421mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	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	3.18% 47.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	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: Red Kidney Beans VS Snacks, popcorn, air-popped per 14 oz

Compare the macro and micronutrient content in 14 oz of 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 Red Kidney Beans vs Snacks, popcorn, air-popped:

• 14 ounces of Red Kidney Beans have 5.8 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, more Vitamin C and 4.7 times more Vitamin K than Snacks, popcorn, air-popped.
• Both 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 and Vitamin K
• Both Raw Red Kidney Beans as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Red Kidney Beans have 11.9 times more Calcium, 2.7 times more Copper, 2.1 times more Iron, 4.1 times more Potassium and more Selenium than Snacks, popcorn, air-popped.
• Both 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 Red Kidney Beans have 6.6 times more Omega 3, 2.4 times more Sugars and 1.7 times more Protein than Snacks, popcorn, air-popped.
• While 14 oz of Snacks, popcorn, air-popped contain 4.3 times more Fat, 9.9 times more Omega 6 and 1.3 times more Carbohydrate than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, popcorn, air-popped offer comparable quantities of Energy and Fiber per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6