Comparing Nutrients in 1 pound Popovers, dry mix, unenriched VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Popovers, dry mix, unenriched	11%	11%	78%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Popovers, dry mix, unenriched	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	58% 1683kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 322g	204% 265g	130g per day for Men 19-50 years
Sugars	NA	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	NA	297% 113g	38g per day for Men 19-50 years
Protein	84.2% 47g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, unenriched	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.72mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.18mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	138% 1.8mg	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	28.3% 113μg	446% 1783μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	22.7% 20.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popovers, dry mix, unenriched	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.5% 145mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	504% 4.54mg	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	46.5% 3.7mg	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	219% 5.03mg	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	64.8% 454mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	274% 4110mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	110% 12mg	11mg per day for Men 19-50 years
Water	1.43% 53g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Popovers, dry mix, unenriched VS Royal Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Popovers, dry mix, unenriched versus 1 lb of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Popovers, dry mix, unenriched vs Royal Red Kidney Beans:

• 1 pound of Popovers, dry mix, unenriched has more Vitamin B12 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 3.9 times more Vitamin B1, 9.2 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B5, 9.4 times more Vitamin B6, 15.7 times more Vitamin B9 and 45 times more Vitamin C than Popovers, dry mix, unenriched.
• 1 pound of Popovers, dry mix, unenriched have insufficient amounts of Vitamin C
• 1 pound of Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Popovers, dry mix, unenriched as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Popovers, dry mix, unenriched vs Royal Red Kidney Beans:

• 1 pound of Popovers, dry mix, unenriched has 69.7 times more Sodium than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 4.1 times more Calcium, 5.7 times more Copper, 10.6 times more Iron, 5.5 times more Magnesium, 1.5 times more Manganese, 4.1 times more Phosphorus, 13.5 times more Potassium and 3 times more Zinc than Popovers, dry mix, unenriched.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Popovers, dry mix, unenriched has 9.6 times more Fat, 15.1 times more Saturated Fat, 8.1 times more Omega 6 and 1.2 times more Carbohydrate than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 3.9 times more Omega 3 and 2.4 times more Protein than Popovers, dry mix, unenriched.
• Both Popovers, dry mix, unenriched and Royal Red Kidney Beans offer comparable quantities of Energy per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6