Comparing Nutrients in 14 ounces Red Kidney Beans VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Red Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	46% 1338kcal	55% 1596kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	25% 24.2g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	50.5% 8.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	232% 302g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	3.56% 2.58g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.58g	g per day for Men 19-50 years
Fiber	159% 60.3g	142% 54g	38g per day for Men 19-50 years
Protein	160% 89.4g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	64% 0.83mg	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	18% 71.4μg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	33% 329mg	5.56% 55.6mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	187% 4.3mg	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	172% 1207mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	49.8% 27.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	151% 2266mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	101% 11mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Snacks, popcorn, microwave, 94% fat free per 14 oz

Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Snacks, popcorn, microwave, 94% fat free 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, microwave, 94% fat free:

• 14 ounces of Red Kidney Beans have 8.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B6, 21.9 times more Vitamin B9, more Vitamin C and 5.1 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• While 14 oz of Snacks, popcorn, microwave, 94% fat free contain 2 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, popcorn, microwave, 94% fat free provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 14 ounces of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Red Kidney Beans vs Snacks, popcorn, microwave, 94% fat free:

• 14 ounces of Red Kidney Beans have 5.9 times more Calcium, 2.7 times more Copper, 2.3 times more Iron, 1.3 times more Phosphorus and 4.8 times more Potassium than Snacks, popcorn, microwave, 94% fat free.
• While 14 oz of Snacks, popcorn, microwave, 94% fat free contain 2.2 times more Selenium and 47.6 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, popcorn, microwave, 94% fat free contain similar levels of Magnesium, Manganese and Zinc per 14 ounces.
• 14 ounces of Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 6.5 times more Omega 3, 3.2 times more Sugars and 2.1 times more Protein than Snacks, popcorn, microwave, 94% fat free.
• While 14 oz of Snacks, popcorn, microwave, 94% fat free contain 5.8 times more Fat, 7.7 times more Saturated Fat and 9.5 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, popcorn, microwave, 94% fat free offer comparable quantities of Energy, Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6