Comparing Nutrients in 1 kilogram Popcorn, microwave, low fat and sodium VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, low fat and sodium	12%	20%	68%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Popcorn, microwave, low fat and sodium	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	148% 4290kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	44.2% 14g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	154% 2.47g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	565% 734g	175% 228g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	4.4% 3.2g	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	374% 142g	195% 74g	38g per day for Men 19-50 years
Protein	225% 126g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, low fat and sodium	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	92% 1.2mg	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	42.5% 170μg	325% 1300μg	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	0% 0mg	13.3% 12mg	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	334% 50mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	131% 157μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, low fat and sodium	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 110mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	606% 5.45mg	269% 2.42mg	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	285% 23mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	NA	207% 4.77mg	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	377% 2640mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	71% 2410mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	327% 4900mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	348% 38.3mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	0.76% 28g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, microwave, low fat and sodium VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Popcorn, microwave, low fat and sodium versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Popcorn, microwave, low fat and sodium vs Boiled Red Kidney Beans:

• 1 kilogram of Popcorn, microwave, low fat and sodium has 2.2 times more Vitamin B1, 1.9 times more Vitamin B2, 3.6 times more Vitamin B3, 1.4 times more Vitamin B6, 167 times more Vitamin E and 1.9 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 7.6 times more Vitamin B9 than Popcorn, microwave, low fat and sodium.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Popcorn, microwave, low fat and sodium as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Popcorn, microwave, low fat and sodium vs Boiled Red Kidney Beans:

• 1 kilogram of Popcorn, microwave, low fat and sodium has 2.3 times more Copper, 3.4 times more Magnesium, 1.9 times more Phosphorus, 7.2 times more Selenium, 245 times more Sodium and 3.6 times more Zinc than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.5 times more Calcium, 1.3 times more Iron and 1.7 times more Potassium than Popcorn, microwave, low fat and sodium.
• 1 kilogram of Popcorn, microwave, low fat and sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Popcorn, microwave, low fat and sodium has 3.4 times more Energy, 19 times more Fat, 19.7 times more Saturated Fat, 1.5 times more Omega 3, 31 times more Omega 6, 3.2 times more Carbohydrate, 1.9 times more Fiber and 1.5 times more Protein than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6