Comparing Nutrients in 1 kilogram Snacks, popcorn, microwave, low fat VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, low fat	12%	20%	68%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Snacks, popcorn, microwave, low fat	Canned Kidney Beans	Recommended Dietary Allowance
Energy	146% 4240kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	44.2% 14g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	154% 2.47g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	554% 720g	112% 145g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	374% 142g	113% 43g	38g per day for Men 19-50 years
Protein	225% 126g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, low fat	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	57% 0.74mg	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	90% 360μg	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	33.3% 5mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, low fat	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	11% 110mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	606% 5.45mg	150% 1.35mg	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	285% 23mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	73% 1.68mg	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	377% 2640mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	71% 2410mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	419% 6290mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	348% 38.3mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.76% 28g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, popcorn, microwave, low fat vs Canned Kidney Beans:

• Snacks, popcorn, microwave, low fat have 3 times more Vitamin B1, 2.2 times more Vitamin B2, 5 times more Vitamin B3, 2.3 times more Vitamin B6 and 25 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.1 times more Vitamin B9, more Vitamin C and 2.7 times more Vitamin K than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, popcorn, microwave, low fat vs Canned Kidney Beans:

• Snacks, popcorn, microwave, low fat have 4 times more Copper, 1.9 times more Iron, 5.6 times more Magnesium, 2.9 times more Phosphorus, 9.6 times more Selenium, 2.1 times more Sodium and 8.3 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.1 times more Calcium and 27.9 times more Water than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat and Canned All Types Kidney Beans have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, popcorn, microwave, low fat have 5 times more Energy, 15.8 times more Fat, 10 times more Saturated Fat, 3 times more Omega 3, 31.3 times more Omega 6, 5 times more Carbohydrate, 3.3 times more Fiber and 2.4 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Sugars than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.