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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Red Kidney Beans	Recommended Dietary Allowance
Energy	68.4% 1984kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	115% 112g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	62.6% 20g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	196% 3.14g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	297% 50.5g	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	177% 231g	187% 243g	130g per day for Men 19-50 years
Sugars	2.96% 2.14g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	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	63.8% 35.7g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	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	17% 67.5μg	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	1.32% 1.2mg	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	64.3% 9.64mg	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

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	138% 11mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	102% 429mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	NA	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	142% 992mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, home-prepared, oil-popped, unsalted VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, popcorn, home-prepared, oil-popped, unsalted 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 Snacks, popcorn, home-prepared, oil-popped, unsalted vs Red Kidney Beans:

• 14 ounces of Snacks, popcorn, home-prepared, oil-popped, unsalted have 11.6 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 4.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B6, 23.2 times more Vitamin B9, 15 times more Vitamin C and 1.3 times more Vitamin K than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• 14 ounces of Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Vitamin C
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted 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 Snacks, popcorn, home-prepared, oil-popped, unsalted vs Red Kidney Beans:

• 14 ounces of Snacks, popcorn, home-prepared, oil-popped, unsalted have 2.3 times more Selenium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 8.3 times more Calcium, 3.2 times more Copper, 2.4 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus and 6 times more Potassium than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Red Kidney Beans contain similar levels of Zinc per 14 ounces.
• 14 ounces of Snacks, popcorn, home-prepared, oil-popped, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, popcorn, home-prepared, oil-popped, unsalted have 1.5 times more Energy, 26.5 times more Fat, 32.8 times more Saturated Fat, 2.2 times more Omega 3 and 55.8 times more Omega 6 than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 3.9 times more Sugars, 1.5 times more Fiber and 2.5 times more Protein than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6