Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Boiled Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	43.8% 1270kcal	139% 4020kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	37% 12g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	34.4% 0.55g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	127% 21.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	585% 760g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	8.97% 6.5g	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	% 6.5g	g per day for Men 19-50 years
Fiber	168% 64g	358% 136g	38g per day for Men 19-50 years
Protein	155% 86.7g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	162% 2.1mg	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	45% 180μg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	35% 350mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	291% 2.62mg	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	359% 28.7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	295% 1240mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	472% 11mg	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	434% 3040mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	125% 69μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	255% 28mg	11mg per day for Men 19-50 years
Water	18% 669g	1.14% 42.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Snacks, popcorn, microwave, 94% fat free:

• Boiled All Types Kidney Beans have 2.3 times more Vitamin B1, 7.2 times more Vitamin B9, more Vitamin C and 7.6 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain more Vitamin A, 2.6 times more Vitamin B2, 3.6 times more Vitamin B3, 1.8 times more Vitamin B6 and 13.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Snacks, popcorn, microwave, 94% fat free:

• Boiled All Types Kidney Beans have 2.5 times more Calcium, 1.4 times more Potassium and 15.9 times more Water than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 1.3 times more Iron, 3 times more Magnesium, 2.5 times more Manganese, 2.2 times more Phosphorus, 6.3 times more Selenium, 571 times more Sodium and 2.8 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, popcorn, microwave, 94% fat free have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 3.1 times more Omega 3 than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 3.2 times more Energy, 12.2 times more Fat, 16.2 times more Saturated Fat, 20 times more Omega 6, 3.3 times more Carbohydrate and 2.1 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, popcorn, microwave, 94% fat free have similar amounts of Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.