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

Weight per 300 calories

• California Red Kidney Beans: 91g
• Snacks, popcorn, air-popped (Unsalted): 78.5g

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 (Unsalted)?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%

Macro Nutrients

	California Red Kidney Beans	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	2.95% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	8.5% 1.45g	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	47% 61g	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	59.6% 22.6g	31.2% 12g	38g per day for Men 19-50 years
Protein	39.6% 22g	17% 9.42g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.087% 0.79μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	9.54% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	15% 0.19mg	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	4.5% 18μg	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	NA	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

	California Red Kidney Beans	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Calcium	17.7% 177mg	0.79% 7.85mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	36.6% 0.33mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	24.5% 103mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	32% 0.74mg	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	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	6.95% 236mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	14% 7.77μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.21% 3.14mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	24.6% 2.7mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.087% 3.2g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of California Red Kidney Beans have 3 times more Vitamin B1, 1.2 times more Vitamin B3, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6 and 19.8 times more Vitamin B9 than Snacks, popcorn, air-popped (Unsalted).
• Both California Red Kidney Beans and Snacks, popcorn, air-popped (Unsalted) provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin B9
• Both Raw California Red Kidney Beans as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

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

• 300 calories of California Red Kidney Beans have 22.6 times more Calcium, 3 times more Copper, 4.1 times more Iron, 1.4 times more Magnesium, 1.2 times more Manganese, 1.6 times more Phosphorus and 5.7 times more Potassium than Snacks, popcorn, air-popped (Unsalted).
• While 300 kcal of Snacks, popcorn, air-popped (Unsalted) contain 2.7 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, popcorn, air-popped (Unsalted) contain similar levels of Zinc per 300 calories.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Snacks, popcorn, air-popped (Unsalted) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 1.9 times more Fiber and 2.4 times more Protein than Snacks, popcorn, air-popped (Unsalted).
• While 300 kcal of Snacks, popcorn, air-popped (Unsalted) contain 29.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, popcorn, air-popped (Unsalted) 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 (Unsalted) provide inadequate amounts of Omega 3 in 300 calories.