Comparing Nutrients in 300 calories California Red Kidney Beans VS Snacks, popcorn, air-popped

Weight per 300 calories

• California Red Kidney Beans: 91g
• Snacks, popcorn, air-popped: 77.5g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Snacks, popcorn, air-popped?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	California Red Kidney Beans	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	NA	0.93% 0.67g	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	0.075% 0.054g	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	% 0.054g	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	29.6% 11.2g	38g per day for Men 19-50 years
Protein	39.6% 22g	18% 10g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.86% 7.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	6.7% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	4.95% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	9.36% 0.12mg	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	89.5% 358μg	6% 24μg	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	4.55% 4.1mg	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	NA	1.5% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.78% 0.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	17.7% 177mg	0.54% 5.43mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	22.6% 0.2mg	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	106% 8.5mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	26.6% 112mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	37.5% 0.86mg	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	52.6% 368mg	39.6% 278mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.41% 6.2mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.07% 2.57g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Snacks, Popcorn, Air-popped Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Snacks, popcorn, air-popped?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Snacks, popcorn, air-popped:

• 300 calories of California Red Kidney Beans have 6 times more Vitamin B1, 3.1 times more Vitamin B2, 1.8 times more Vitamin B5, 3 times more Vitamin B6 and 14.9 times more Vitamin B9 than Snacks, popcorn, air-popped.
• Both California Red Kidney Beans and Snacks, popcorn, air-popped provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Snacks, popcorn, air-popped have insufficient amounts of Vitamin B2
• Both Raw California Red Kidney Beans as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Snacks, popcorn, air-popped:

• 300 calories of California Red Kidney Beans have 32.7 times more Calcium, 4.9 times more Copper, 3.4 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus and 5.3 times more Potassium than Snacks, popcorn, air-popped.
• Both California Red Kidney Beans and Snacks, popcorn, air-popped contain similar levels of Manganese and Zinc per 300 calories.
• 300 calories of Snacks, popcorn, air-popped lack sufficient amounts of Calcium
• Both Raw California Red Kidney Beans as well as Snacks, popcorn, air-popped lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 2 times more Fiber and 2.2 times more Protein than Snacks, popcorn, air-popped.
• While 300 kcal of Snacks, popcorn, air-popped contain 35.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, popcorn, air-popped offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Raw California Red Kidney Beans as well as Snacks, popcorn, air-popped provide inadequate amounts of Omega 3 in 300 calories.