Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Popcorn, microwave, regular (butter) flavor, made with palm oil

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	12.7% 367kcal	83.7% 2427kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	141% 137g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	207% 66.2g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	110% 18.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.3g	200% 260g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	1.88% 1.36g	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	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 1.36g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	119% 45.4g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	45.8% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	108% 1.4mg	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	26% 104μg	17% 68μg	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	4.03% 3.63mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	13% 132mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	103% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	71% 5.67mg	117% 9.34mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	152% 3.5mg	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	68.7% 481mg	178% 1247mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	52.4% 1783mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	231% 3461mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	9.56% 354g	0.11% 4.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Popcorn, microwave, regular (butter) flavor, made with palm oil per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney Beans with Liquids versus 1 lb of Popcorn, microwave, regular (butter) flavor, made with palm oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans with Liquids vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 1 pound of Canned Red Kidney Beans with Liquids has 2.3 times more Vitamin B1 and 1.5 times more Vitamin B9 than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 1 lb of Popcorn, microwave, regular (butter) flavor, made with palm oil contains 3.3 times more Vitamin B3, 1.5 times more Vitamin B5, 3.9 times more Vitamin B6 and 145.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Popcorn, microwave, regular (butter) flavor, made with palm oil provide similar amounts of Vitamin B2 and Vitamin K per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Red Kidney Beans with Liquids vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 1 pound of Canned Red Kidney Beans with Liquids has 1.3 times more Calcium and 86.6 times more Water than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 1 lb of Popcorn, microwave, regular (butter) flavor, made with palm oil contains 1.4 times more Copper, 1.6 times more Iron, 3.7 times more Magnesium, 2.7 times more Manganese, 2.6 times more Phosphorus, 1.5 times more Potassium, 5.4 times more Selenium, 3 times more Sodium and 3.7 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 4.3 times more Omega 3 and 6.2 times more Sugars than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 1 lb of Popcorn, microwave, regular (butter) flavor, made with palm oil contains 6.6 times more Energy, 83.9 times more Fat, 116.8 times more Saturated Fat, 49.4 times more Omega 6, 3.9 times more Carbohydrate, 2.3 times more Fiber and 1.6 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6
• 1 pound of Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3