Comparing Nutrients in 1 kilogram Snacks, popcorn, air-popped VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, popcorn, air-popped	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	133% 3870kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	20% 6.37g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	33.8% 0.54g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	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	598% 778g	175% 228g	130g per day for Men 19-50 years
Sugars	12% 8.7g	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	0.97% 0.7g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 7.2g	NA	g per day for Men 19-50 years
Fiber	382% 145g	195% 74g	38g per day for Men 19-50 years
Protein	231% 129g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.7% 1.04mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	77.5% 310μg	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	19.3% 2.9mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	7% 70mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	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	399% 32mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	484% 11mg	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	511% 3580mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	97% 3290mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	280% 31mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	0.9% 33.2g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, air-popped VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, popcorn, air-popped 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 Snacks, popcorn, air-popped vs Boiled Red Kidney Beans:

• 1 kilogram of Snacks, popcorn, air-popped has 1.4 times more Vitamin B2, 4 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.5 times more Vitamin B1, 4.2 times more Vitamin B9 and 7 times more Vitamin K than Snacks, popcorn, air-popped.
• 1 kilogram of Snacks, popcorn, air-popped have insufficient amounts of Vitamin K
• Both Snacks, popcorn, air-popped as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Snacks, popcorn, air-popped vs Boiled Red Kidney Beans:

• 1 kilogram of Snacks, popcorn, air-popped has 3.2 times more Magnesium, 2.3 times more Manganese, 2.5 times more Phosphorus and 2.9 times more Zinc than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 4 times more Calcium and more Selenium than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Boiled Red Kidney Beans contain similar levels of Copper, Iron and Potassium per one kilogram.
• 1 kilogram of Snacks, popcorn, air-popped lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, popcorn, air-popped has 3 times more Energy, 9.1 times more Fat, 21.1 times more Omega 6, 3.4 times more Carbohydrate, 2 times more Fiber and 1.5 times more Protein than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 3.1 times more Omega 3 than Snacks, popcorn, air-popped.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6