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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Royal Red Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	113% 3290kcal	139% 4020kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	37% 12g	32g per day for Men 19-50 years
Omega 3	95% 1.52g	34.4% 0.55g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	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	449% 583g	585% 760g	130g per day for Men 19-50 years
Sugars	NA	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	655% 249g	358% 136g	38g per day for Men 19-50 years
Protein	452% 253g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Royal 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	325% 3.9mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	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% 3.96mg	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	983% 3930μg	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	NA	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	131% 1310mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	1111% 10mg	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	1088% 87mg	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	482% 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	396% 13460mg	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	8.67% 130mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	242% 26.6mg	255% 28mg	11mg per day for Men 19-50 years
Water	3.2% 119g	1.14% 42.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Royal 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 Royal Red Kidney Beans vs Snacks, popcorn, microwave, 94% fat free:

• 1 kilogram of Royal Red Kidney Beans has 5.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B6, 21.8 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, microwave, 94% fat free.
• Both Royal Red Kidney Beans and Snacks, popcorn, microwave, 94% fat free provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin C
• Both Raw Royal 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 Royal Red Kidney Beans vs Snacks, popcorn, microwave, 94% fat free:

• 1 kilogram of Royal Red Kidney Beans has 9.4 times more Calcium, 3.8 times more Copper, 3 times more Iron, 1.3 times more Phosphorus and 4.7 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 43.9 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal 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 Royal Red Kidney Beans has 2.8 times more Omega 3, 1.8 times more Fiber and 2.4 times more Protein than Snacks, popcorn, microwave, 94% fat free.
• While 1 kg of Snacks, popcorn, microwave, 94% fat free contains 13.6 times more Fat, 18.2 times more Saturated Fat, 22.3 times more Omega 6 and 1.3 times more Carbohydrate than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Snacks, popcorn, microwave, 94% fat free offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6