Comparing Nutrients in 1 pound Snacks, popcorn, air-popped (Unsalted) VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	59.7% 1733kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	8.08% 2.6g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	49% 8.35g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	272% 353g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.4g	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	% 8.4g	g per day for Men 19-50 years
Fiber	180% 68.5g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	97% 54.4g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	28% 0.36mg	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	26% 104μg	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	4.03% 3.63mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped (Unsalted)	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	74% 0.67mg	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	151% 12mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	141% 594mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	186% 4.28mg	57.4% 1.3mg	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	194% 1361mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	40% 1365mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	81.6% 45μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	142% 15.6mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, air-popped (Unsalted) VS Canned Red Kidney Beans with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, popcorn, air-popped (Unsalted) versus 1 lb of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Snacks, popcorn, air-popped (Unsalted) vs Canned Red Kidney Beans with Liquids:

• 1 pound of Snacks, popcorn, air-popped (Unsalted) has 1.9 times more Vitamin B1, 4.2 times more Vitamin B2, 3.9 times more Vitamin B3, 3.2 times more Vitamin B5 and 3.1 times more Vitamin B6 than Canned Red Kidney Beans with Liquids.
• Both Snacks, popcorn, air-popped (Unsalted) and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B9 per one pound.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Snacks, popcorn, air-popped (Unsalted) vs Canned Red Kidney Beans with Liquids:

• 1 pound of Snacks, popcorn, air-popped (Unsalted) has 2.9 times more Copper, 2.1 times more Iron, 4.4 times more Magnesium, 3.2 times more Manganese, 2.8 times more Phosphorus, 9 times more Selenium and 5.5 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 2.9 times more Calcium, 64 times more Sodium and 19 times more Water than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Canned Red Kidney Beans with Liquids contain similar levels of Potassium per one pound.
• 1 pound of Snacks, popcorn, air-popped (Unsalted) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, popcorn, air-popped (Unsalted) has 4.7 times more Energy, 11.7 times more Fat, 22.2 times more Omega 6, 5.3 times more Carbohydrate, 3.5 times more Fiber and 2.3 times more Protein than Canned Red Kidney Beans with Liquids.
• Both Snacks, popcorn, air-popped (Unsalted) and Canned Red Kidney Beans with Liquids offer comparable quantities of Omega 3 per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6