Comparing Nutrients in 1 kilogram Snacks, popcorn, cakes VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, cakes	10%	7%	83%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, popcorn, cakes	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	132% 3840kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	77% 13g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	616% 801g	175% 228g	130g per day for Men 19-50 years
Sugars	9.93% 7.2g	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	76.3% 29g	168% 64g	38g per day for Men 19-50 years
Protein	173% 97g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, cakes	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	137% 1.78mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	375% 60mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.8% 4.34mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	45% 180μg	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	9.17% 11μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, cakes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	9% 90mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	632% 5.7mg	240% 2.16mg	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	234% 18.7mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	379% 1590mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	428% 9.85mg	187% 4.3mg	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	396% 2770mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	96% 3270mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	192% 2880mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	363% 40mg	91% 10mg	11mg per day for Men 19-50 years
Water	1.35% 50g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, popcorn, cakes vs Boiled Kidney Beans:

• Snacks, popcorn, cakes have 3.1 times more Vitamin B2, 10.4 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6 and 9.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Vitamin B1, 7.2 times more Vitamin B9, more Vitamin C and 7.6 times more Vitamin K than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, popcorn, cakes vs Boiled Kidney Beans:

• Snacks, popcorn, cakes have 2.6 times more Copper, 3.8 times more Magnesium, 2.3 times more Manganese, 2 times more Phosphorus, 9 times more Selenium, 288 times more Sodium and 4 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.9 times more Calcium and 13.4 times more Water than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes and Boiled All Types Kidney Beans have similar amounts of Iron and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, popcorn, cakes have 3 times more Energy, 6.2 times more Fat, 6.6 times more Saturated Fat, 12.1 times more Omega 6 and 3.5 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.3 times more Omega 3 and 2.2 times more Fiber than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Snacks, popcorn, cakes as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.