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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Red Kidney Beans	Recommended Dietary Allowance
Energy	55% 1596kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.2g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.58g	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	232% 302g	187% 243g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	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	% 2.58g	NA	g per day for Men 19-50 years
Fiber	142% 54g	159% 60.3g	38g per day for Men 19-50 years
Protein	76% 42.5g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	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	18% 71.4μg	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	11% 1.63mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	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	142% 11.4mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	117% 492mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	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	172% 1207mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	49.8% 27.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	151% 2266mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	1.26% 46.6g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Snacks, popcorn, microwave, 94% fat free have 2 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 8.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B6, 21.9 times more Vitamin B9, more Vitamin C and 5.1 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Red Kidney Beans provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin C and Vitamin K
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Snacks, popcorn, microwave, 94% fat free 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, microwave, 94% fat free vs Red Kidney Beans:

• 14 ounces of Snacks, popcorn, microwave, 94% fat free have 2.2 times more Selenium and 47.6 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 5.9 times more Calcium, 2.7 times more Copper, 2.3 times more Iron, 1.3 times more Phosphorus and 4.8 times more Potassium than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Red Kidney Beans 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 Snacks, popcorn, microwave, 94% fat free have 5.8 times more Fat, 7.7 times more Saturated Fat, 9.5 times more Omega 6 and 1.2 times more Carbohydrate than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 6.5 times more Omega 3, 3.2 times more Sugars and 2.1 times more Protein than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Red Kidney Beans offer comparable quantities of Energy and Fiber per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6