Comparing Nutrients in 300 calories California Red Kidney Beans VS Snacks, popcorn, microwave, 94% fat free

Weight per 300 calories

• California Red Kidney Beans: 91g
• Snacks, popcorn, microwave, 94% fat free: 74.6g

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, microwave, 94% fat free?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	California Red Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	4.7% 4.55g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	2.76% 0.88g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	9.5% 1.6g	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	43.7% 56.7g	130g per day for Men 19-50 years
Sugars	NA	0.67% 0.49g	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	% 0.49g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	26.7% 10g	38g per day for Men 19-50 years
Protein	39.6% 22g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.08% 9.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	4.35% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	8.67% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	9.8% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	12% 0.16mg	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	3.36% 13.4μg	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	2.04% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.68% 0.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	17.7% 177mg	1.04% 10.4mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	21.7% 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	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	35.2% 0.81mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	6.23% 212mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	9.36% 5.15μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	28.4% 426mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.085% 3.15g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Snacks, Popcorn, Microwave, 94% Fat Free Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Snacks, popcorn, microwave, 94% fat free?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Snacks, popcorn, microwave, 94% fat free:

• 300 calories of California Red Kidney Beans have 9.2 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B6 and 26.7 times more Vitamin B9 than Snacks, popcorn, microwave, 94% fat free.
• Both California Red Kidney Beans and Snacks, popcorn, microwave, 94% fat free provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Snacks, popcorn, microwave, 94% fat free 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, microwave, 94% fat free:

• 300 calories of California Red Kidney Beans have 17 times more Calcium, 5.1 times more Copper, 4 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus and 6.4 times more Potassium than Snacks, popcorn, microwave, 94% fat free.
• While 300 kcal of Snacks, popcorn, microwave, 94% fat free contain 1.8 times more Selenium and 42.6 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, popcorn, microwave, 94% fat free contain similar levels of Manganese and Zinc per 300 calories.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 2.2 times more Fiber and 2.8 times more Protein than Snacks, popcorn, microwave, 94% fat free.
• While 300 kcal of Snacks, popcorn, microwave, 94% fat free contain 32.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, popcorn, microwave, 94% fat free 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, microwave, 94% fat free provide inadequate amounts of Omega 3 in 300 calories.