Comparing Nutrients in 1 pound Canned Kidney Beans VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Canned Kidney Beans	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	13% 381kcal	59.6% 1728kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	15.7% 2.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	314% 409g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	405% 293g	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	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	30% 11.3g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	NA	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	16.4% 0.21mg	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	41% 163μg	4.54% 18μg	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	6.05% 5.44mg	0% 0mg	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	0.6% 0.091mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	15.4% 154mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	70.6% 0.64mg	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	66.3% 5.3mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	NA	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	58.3% 408mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	14.7% 499mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	86.5% 1297mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.74% 27.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Popcorn, sugar syrup/caramel, fat-free:

• Canned All Types Kidney Beans have 3.1 times more Vitamin B1, 1.2 times more Vitamin B3, 1.6 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin C and 4.6 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• Both Canned All Types Kidney Beans and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Vitamin B2 per 1 lb.
• Both Canned All Types Kidney Beans as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Popcorn, sugar syrup/caramel, fat-free:

• Canned All Types Kidney Beans have 1.9 times more Calcium, 1.5 times more Iron, 1.6 times more Phosphorus, 2.2 times more Potassium and 13 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 4 times more Selenium and 1.3 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Copper, Magnesium and Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 1.8 times more Omega 3, 1.7 times more Fiber and 2.6 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 4.5 times more Energy, 2.3 times more Fat, 5.5 times more Omega 6, 6.2 times more Carbohydrate and 35 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.