Comparing Nutrients in 1 pound Popcorn, microwave, low fat and sodium VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, low fat and sodium	12%	20%	68%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Popcorn, microwave, low fat and sodium	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	67% 1946kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	44.4% 43g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	70% 1.12g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	88.5% 15g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 333g	78% 102g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	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	170% 64.4g	111% 42g	38g per day for Men 19-50 years
Protein	102% 57g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, low fat and sodium	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.3% 0.77mg	36.3% 0.47mg	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	19.3% 77μg	84% 336μg	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	6.05% 5.44mg	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	151% 22.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.3% 71.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, low fat and sodium	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5% 50mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	146% 1.3mg	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	129% 10.3mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	NA	62.7% 1.44mg	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	171% 1197mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	32% 1093mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	148% 2223mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	158% 17.4mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, microwave, low fat and sodium VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Popcorn, microwave, low fat and sodium versus 1 lb of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Popcorn, microwave, low fat and sodium vs Boiled California Red Kidney Beans:

• 1 pound of Popcorn, microwave, low fat and sodium has 2.7 times more Vitamin B1, 1.8 times more Vitamin B2, 3.8 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 4.4 times more Vitamin B9 than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Popcorn, microwave, low fat and sodium vs Boiled California Red Kidney Beans:

• 1 pound of Popcorn, microwave, low fat and sodium has 1.9 times more Copper, 3.1 times more Magnesium, 1.9 times more Phosphorus, 7.2 times more Selenium, 122.5 times more Sodium and 4.5 times more Zinc than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 6 times more Calcium, 1.3 times more Iron and 1.7 times more Potassium than Popcorn, microwave, low fat and sodium.
• 1 pound of Popcorn, microwave, low fat and sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Popcorn, microwave, low fat and sodium has 3.5 times more Energy, 105.6 times more Fat, 101.1 times more Saturated Fat, 7.7 times more Omega 3, 165.8 times more Omega 6, 3.3 times more Carbohydrate, 1.5 times more Fiber and 1.4 times more Protein than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6