Comparing Nutrients in 1 kilogram Snacks, popcorn, home-prepared, oil-popped, unsalted VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	172% 5000kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	290% 281g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	158% 50.5g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	494% 7.9g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	749% 127g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	447% 581g	172% 224g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	NA	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	263% 100g	245% 93g	38g per day for Men 19-50 years
Protein	161% 90g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	80% 1.04mg	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	185% 740μg	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	3.33% 3mg	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	162% 24.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10% 100mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	246% 2.2mg	321% 2.9mg	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	348% 28mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	257% 1080mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	NA	138% 3.18mg	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	357% 2500mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	240% 26.4mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	0.76% 28g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, home-prepared, oil-popped, unsalted VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, popcorn, home-prepared, oil-popped, unsalted versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, popcorn, home-prepared, oil-popped, unsalted vs Boiled California Red Kidney Beans:

• 1 kilogram of Snacks, popcorn, home-prepared, oil-popped, unsalted has 2.3 times more Vitamin B2, 2.9 times more Vitamin B3 and 2 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 4.4 times more Vitamin B9 than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 per one kilogram.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Boiled California 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 Snacks, popcorn, home-prepared, oil-popped, unsalted vs Boiled California Red Kidney Beans:

• 1 kilogram of Snacks, popcorn, home-prepared, oil-popped, unsalted has 2.3 times more Magnesium, 1.8 times more Phosphorus, 6.1 times more Selenium and 3.1 times more Zinc than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 6.6 times more Calcium, 1.3 times more Copper and 1.9 times more Potassium than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Boiled California Red Kidney Beans contain similar levels of Iron per one kilogram.
• 1 kilogram of Snacks, popcorn, home-prepared, oil-popped, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, popcorn, home-prepared, oil-popped, unsalted has 4 times more Energy, 312.2 times more Fat, 360.7 times more Saturated Fat, 24.7 times more Omega 3, 636.5 times more Omega 6 and 2.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Boiled California Red Kidney Beans offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6