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

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Red Kidney Beans	Recommended Dietary Allowance
Energy	73.2% 2123kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	124% 120g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	181% 58g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	96% 16.3g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 227g	187% 243g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	11.5% 8.33g	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	159% 60.3g	38g per day for Men 19-50 years
Protein	59.4% 33.3g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, regular (butter) flavor, made with palm oil	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.13% 91mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.22% 8.73μg	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	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	133% 3.06mg	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	156% 1091mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	46% 1560mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	202% 3028mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	83.7% 9.2mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.097% 3.57g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have 13.9 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 12.9 times more Vitamin B1, 3.6 times more Vitamin B2, 1.3 times more Vitamin B3, 3.9 times more Vitamin B5, 1.3 times more Vitamin B6, 26.3 times more Vitamin B9, more Vitamin C and 1.3 times more Vitamin K than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin C
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have 1.8 times more Selenium and 63.6 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 3.6 times more Calcium, 3.4 times more Copper, 3.2 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus and 3.5 times more Potassium than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Red Kidney Beans contain similar levels of Zinc per 14 ounces.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have 1.6 times more Energy, 28.5 times more Fat, 94.8 times more Saturated Fat and 18 times more Omega 6 than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 29.8 times more Omega 3, 7 times more Sugars, 1.5 times more Fiber and 2.7 times more Protein than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6