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

Macros Ratio

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

Macro Nutrients

	Red Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	116% 3370kcal	139% 4020kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	37% 12g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	34.4% 0.55g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	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	471% 613g	585% 760g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	358% 136g	38g per day for Men 19-50 years
Protein	402% 225g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Red 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	507% 6.1mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	83% 830mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	291% 2.62mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	359% 28.7mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	295% 1240mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	434% 3040mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	125% 69μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	255% 28mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.14% 42.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Snacks, popcorn, microwave, 94% fat free per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Snacks, popcorn, microwave, 94% fat free to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Red Kidney Beans has 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.
• While 1 kg of Snacks, popcorn, microwave, 94% fat free contains 2 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, popcorn, microwave, 94% fat free provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Red Kidney Beans has 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.
• While 1 kg of Snacks, popcorn, microwave, 94% fat free contains 2.2 times more Selenium and 47.6 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, popcorn, microwave, 94% fat free contain similar levels of Magnesium, Manganese and Zinc per one kilogram.
• 1 kilogram of Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 6.5 times more Omega 3, 3.2 times more Sugars and 2.1 times more Protein than Snacks, popcorn, microwave, 94% fat free.
• While 1 kg of Snacks, popcorn, microwave, 94% fat free contains 5.8 times more Fat, 7.7 times more Saturated Fat and 9.5 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, popcorn, microwave, 94% fat free offer comparable quantities of Energy, Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6