Comparing Nutrients in 14 ounces Popcorn, microwave, regular (butter) flavor, made with palm oil VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	73.2% 2123kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	124% 120g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	181% 58g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	96% 16.3g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 227g	69.6% 90g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	1.75% 1.27g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	104% 39.7g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	59.4% 33.3g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	36.6% 0.48mg	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	15% 59.5μg	129% 516μg	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	0% 0mg	5.3% 4.76mg	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	77% 11.5mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.13% 91mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	107% 0.96mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	102% 8.18mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	133% 3.06mg	82.3% 1.9mg	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	156% 1091mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	46% 1560mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	202% 3028mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	83.7% 9.2mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	0.097% 3.57g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, microwave, regular (butter) flavor, made with palm oil VS Boiled Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil versus 14 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil vs Boiled Red Kidney Beans:

• 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have 2.8 times more Vitamin B3, 2.6 times more Vitamin B6 and 97 times more Vitamin E than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 3.4 times more Vitamin B1, 8.7 times more Vitamin B9 and 2 times more Vitamin K than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Popcorn, microwave, regular (butter) flavor, made with palm oil vs Boiled Red Kidney Beans:

• 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have 2.4 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 4.9 times more Selenium, 381.5 times more Sodium and 2.2 times more Zinc than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 1.4 times more Iron than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Boiled Red Kidney Beans contain similar levels of Calcium, Copper and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have 4.2 times more Energy, 60.4 times more Fat, 202.8 times more Saturated Fat, 38.4 times more Omega 6, 2.5 times more Carbohydrate and 1.4 times more Fiber than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 14 times more Omega 3 than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Boiled Red Kidney Beans offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6