Comparing Nutrients in 1 kilogram Snacks, popcorn, microwave, 94% fat free VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	139% 4020kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	34.4% 0.55g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	127% 21.6g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	585% 760g	449% 583g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.5g	NA	g per day for Men 19-50 years
Fiber	358% 136g	655% 249g	38g per day for Men 19-50 years
Protein	191% 107g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	305% 3.96mg	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	983% 3930μg	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	27.3% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 140mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	1111% 10mg	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	359% 28.7mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	295% 1240mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	472% 11mg	482% 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	434% 3040mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	83.5% 2840mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	125% 69μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	381% 5710mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	1.14% 42.2g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, microwave, 94% fat free VS Royal Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, popcorn, microwave, 94% fat free versus 1 kg of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, popcorn, microwave, 94% fat free vs Royal Red Kidney Beans:

• 1 kg of Raw Royal Red Kidney Beans contains 5.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B6, 21.8 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Royal Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin C
• Both Snacks, popcorn, microwave, 94% fat free as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Snacks, popcorn, microwave, 94% fat free vs Royal Red Kidney Beans:

• 1 kilogram of Snacks, popcorn, microwave, 94% fat free has 2.2 times more Selenium and 43.9 times more Sodium than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 9.4 times more Calcium, 3.8 times more Copper, 3 times more Iron, 1.3 times more Phosphorus and 4.7 times more Potassium than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Royal Red Kidney Beans contain similar levels of Magnesium, Manganese and Zinc per one kilogram.
• 1 kilogram of Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, popcorn, microwave, 94% fat free has 1.2 times more Energy, 13.6 times more Fat, 18.2 times more Saturated Fat, 22.3 times more Omega 6 and 1.3 times more Carbohydrate than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 2.8 times more Omega 3, 1.8 times more Fiber and 2.4 times more Protein than Snacks, popcorn, microwave, 94% fat free.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6