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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snacks, popcorn, air-popped	Red Kidney Beans	Recommended Dietary Allowance
Energy	133% 3870kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	20% 6.37g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	33.8% 0.54g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	598% 778g	471% 613g	130g per day for Men 19-50 years
Sugars	12% 8.7g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	231% 129g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Red Kidney Beans	Recommended Dietary Allowance
Calcium	7% 70mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	484% 11mg	483% 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	511% 3580mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	97% 3290mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	280% 31mg	254% 28mg	11mg per day for Men 19-50 years
Water	0.9% 33.2g	3.18% 118g	3700g per day for Men 19-50 years

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

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

• 1 kg of Raw Red Kidney Beans contains 5.8 times more Vitamin B1, 2.6 times more Vitamin B2, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6, 12.7 times more Vitamin B9, more Vitamin C and 4.7 times more Vitamin K than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Snacks, popcorn, air-popped have insufficient amounts of Vitamin C and Vitamin K
• Both Snacks, popcorn, air-popped as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kg of Raw Red Kidney Beans contains 11.9 times more Calcium, 2.7 times more Copper, 2.1 times more Iron, 4.1 times more Potassium and more Selenium than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Red Kidney Beans contain similar levels of Magnesium, Manganese, Phosphorus and Zinc 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 4.3 times more Fat, 9.9 times more Omega 6 and 1.3 times more Carbohydrate than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 6.6 times more Omega 3, 2.4 times more Sugars and 1.7 times more Protein than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Red Kidney Beans offer comparable quantities of Energy and Fiber per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6