Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Boiled Red Kidney Beans	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	43.8% 1270kcal	131% 3810kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	34.6% 5.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	693% 901g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	892% 647g	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	195% 74g	65.8% 25g	38g per day for Men 19-50 years
Protein	155% 86.7g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	21.4% 3.42mg	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	36% 0.47mg	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	10% 40μg	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	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	28% 280mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	156% 1.4mg	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	368% 29.4mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	NA	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	203% 1420mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	191% 2860mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	18% 669g	1.62% 60g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Popcorn, sugar syrup/caramel, fat-free per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Red Kidney Beans versus 1 kg of Popcorn, sugar syrup/caramel, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Red Kidney Beans vs Popcorn, sugar syrup/caramel, fat-free:

• 1 kilogram of Boiled Red Kidney Beans has 4.2 times more Vitamin B1, 1.7 times more Vitamin B3, 2.6 times more Vitamin B6, 32.5 times more Vitamin B9 and 9.3 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• Both Boiled Red Kidney Beans and Popcorn, sugar syrup/caramel, fat-free provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B9 and Vitamin K
• Both Boiled Red Kidney Beans as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Popcorn, sugar syrup/caramel, fat-free:

• 1 kilogram of Boiled Red Kidney Beans has 1.6 times more Calcium, 1.7 times more Copper, 3.7 times more Iron, 1.7 times more Magnesium, 2.6 times more Phosphorus, 3.7 times more Potassium and 1.7 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• While 1 kg of Popcorn, sugar syrup/caramel, fat-free contains 3 times more Selenium and 143 times more Sodium than Boiled Red Kidney Beans.
• 1 kilogram of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 3.7 times more Omega 3, 3 times more Fiber and 4.3 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While 1 kg of Popcorn, sugar syrup/caramel, fat-free contains 3 times more Energy, 5.5 times more Omega 6, 4 times more Carbohydrate and 202.1 times more Sugars than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6