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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Snacks, popcorn, caramel-coated, with peanuts	6%	17%	77%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Energy	28% 810kcal	138% 4000kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	80.4% 78g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	32.5% 10.4g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	189% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	621% 807g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	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	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	100% 38g	38g per day for Men 19-50 years
Protein	93% 52.2g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	88.3% 1.06mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	57.5% 230μg	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	8.9% 8mg	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	1.33% 0.2mg	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	32.5% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Calcium	29% 290mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	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	156% 12.5mg	489% 39mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	190% 800mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	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	151% 1060mg	181% 1270mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	104% 3550mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	118% 1770mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	21% 780g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Snacks, popcorn, caramel-coated, with peanuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Red Kidney Beans with Liquids versus 1 kg of Snacks, popcorn, caramel-coated, with peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Canned Red Kidney Beans with Liquids has 2.1 times more Vitamin B1 and 1.4 times more Vitamin B9 than Snacks, popcorn, caramel-coated, with peanuts.
• While 1 kg of Snacks, popcorn, caramel-coated, with peanuts contains 1.9 times more Vitamin B2, 4 times more Vitamin B3, 1.8 times more Vitamin B5, 2.3 times more Vitamin B6 and 42.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, popcorn, caramel-coated, with peanuts provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Snacks, popcorn, caramel-coated, with peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Red Kidney Beans with Liquids has 1.4 times more Sodium and 23.6 times more Water than Snacks, popcorn, caramel-coated, with peanuts.
• While 1 kg of Snacks, popcorn, caramel-coated, with peanuts contains 2.3 times more Calcium, 2 times more Copper, 3.1 times more Iron, 2.7 times more Magnesium, 2.6 times more Manganese, 1.4 times more Potassium, 3.5 times more Selenium and 2 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, popcorn, caramel-coated, with peanuts contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, popcorn, caramel-coated, with peanuts contains 4.9 times more Energy, 21.7 times more Fat, 8.3 times more Saturated Fat, 38.7 times more Omega 6, 5.4 times more Carbohydrate and 24.5 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, popcorn, caramel-coated, with peanuts offer comparable quantities of Omega 3, Fiber and Protein per one kilogram.
• 1 kilogram of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6