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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Royal Red Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	45% 1306kcal	55% 1596kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	25% 24.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	37.7% 0.6g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	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	178% 232g	232% 302g	130g per day for Men 19-50 years
Sugars	NA	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	260% 99g	142% 54g	38g per day for Men 19-50 years
Protein	180% 101g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Royal 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	129% 1.55mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.2% 8.36mg	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% 1.57mg	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	390% 1560μg	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	NA	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	52% 520mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	441% 3.97mg	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	432% 34.5mg	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	191% 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	157% 5342mg	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	3.44% 51.6mg	151% 2266mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	101% 11mg	11mg per day for Men 19-50 years
Water	1.28% 47.2g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Royal Red Kidney Beans have 5.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B6, 21.8 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, microwave, 94% fat free.
• Both Royal Red Kidney Beans and Snacks, popcorn, microwave, 94% fat free provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin C
• Both Raw Royal 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 Royal Red Kidney Beans vs Snacks, popcorn, microwave, 94% fat free:

• 14 ounces of Royal Red Kidney Beans have 9.4 times more Calcium, 3.8 times more Copper, 3 times more Iron, 1.3 times more Phosphorus and 4.7 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 43.9 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal 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 Royal Red Kidney Beans have 2.8 times more Omega 3, 1.8 times more Fiber and 2.4 times more Protein than Snacks, popcorn, microwave, 94% fat free.
• While 14 oz of Snacks, popcorn, microwave, 94% fat free contain 13.6 times more Fat, 18.2 times more Saturated Fat, 22.3 times more Omega 6 and 1.3 times more Carbohydrate than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Snacks, popcorn, microwave, 94% fat free offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6