Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Snacks, popcorn, caramel-coated, with peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, popcorn, caramel-coated, with peanuts	6%	17%	77%

Macro Nutrients

	Boiled Kidney Beans	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Energy	43.8% 1270kcal	138% 4000kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	80.4% 78g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	32.5% 10.4g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	189% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	621% 807g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	626% 454g	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	168% 64g	100% 38g	38g per day for Men 19-50 years
Protein	155% 86.7g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	142% 1.85mg	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	325% 1300μg	40% 160μg	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	13.3% 12mg	0% 0mg	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	2% 0.3mg	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	32.5% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Calcium	35% 350mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	330% 2.97mg	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	278% 22mg	489% 39mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	190% 800mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	332% 7.64mg	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	197% 1380mg	181% 1270mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	104% 3550mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	118% 1770mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	18% 669g	0.89% 33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Snacks, popcorn, caramel-coated, with peanuts:

• Boiled All Types Kidney Beans have 3.1 times more Vitamin B1, 8.1 times more Vitamin B9, more Vitamin C and 2.2 times more Vitamin K than Snacks, popcorn, caramel-coated, with peanuts.
• While Snacks, popcorn, caramel-coated, with peanuts contain 2.2 times more Vitamin B2, 3.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 28.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, popcorn, caramel-coated, with peanuts have similar amounts of Vitamin B5 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Snacks, popcorn, caramel-coated, with peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Snacks, popcorn, caramel-coated, with peanuts:

• Boiled All Types Kidney Beans have 20.3 times more Water than Snacks, popcorn, caramel-coated, with peanuts.
• While Snacks, popcorn, caramel-coated, with peanuts contain 1.9 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 1.9 times more Magnesium, 1.8 times more Manganese, 3.5 times more Selenium and 177 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, popcorn, caramel-coated, with peanuts have similar amounts of Phosphorus, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.8 times more Omega 3, 1.7 times more Fiber and 1.4 times more Protein than Snacks, popcorn, caramel-coated, with peanuts.
• While Snacks, popcorn, caramel-coated, with peanuts contain 3.1 times more Energy, 15.6 times more Fat, 14.2 times more Saturated Fat, 29.7 times more Omega 6, 3.5 times more Carbohydrate and 141.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Snacks, popcorn, caramel-coated, with peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.