Comparing Nutrients in 14 ounces Snacks, popcorn, home-prepared, oil-popped, unsalted VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Canned Kidney Beans	Recommended Dietary Allowance
Energy	68.4% 1984kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	115% 112g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	62.6% 20g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	196% 3.14g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	297% 50.5g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	177% 231g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	2.96% 2.14g	10% 7.34g	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	% 7.34g	g per day for Men 19-50 years
Fiber	104% 39.7g	45% 17g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	22.6% 0.29mg	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	17% 67.5μg	35.7% 143μg	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	1.32% 1.2mg	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	64.3% 9.64mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	59.5% 0.54mg	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	138% 11mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	102% 429mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	29% 0.67mg	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	142% 992mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.3% 11g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, popcorn, home-prepared, oil-popped, unsalted vs Canned Kidney Beans:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 2.7 times more Vitamin B2, 3.8 times more Vitamin B3, 2.8 times more Vitamin B6 and 121.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.1 times more Vitamin B9 and 4 times more Vitamin C than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Canned All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin K per 14 oz.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, popcorn, home-prepared, oil-popped, unsalted vs Canned Kidney Beans:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 1.6 times more Copper, 2.4 times more Iron, 4 times more Magnesium, 2.8 times more Phosphorus, 8.1 times more Selenium and 5.7 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Calcium, 98.7 times more Sodium and 27.9 times more Water than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Canned All Types Kidney Beans have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 6 times more Energy, 46.8 times more Fat, 35.8 times more Saturated Fat, 9.6 times more Omega 3, 120.1 times more Omega 6, 4 times more Carbohydrate, 2.3 times more Fiber and 1.7 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Sugars than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.