Comparing Nutrients in 300 calories Red Kidney Beans VS Snacks, popcorn, caramel-coated, with peanuts

Weight per 300 calories

• Red Kidney Beans: 89g
• Snacks, popcorn, caramel-coated, with peanuts: 75g

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

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Snacks, popcorn, caramel-coated, with peanuts?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, popcorn, caramel-coated, with peanuts	6%	17%	77%

Macro Nutrients

	Red Kidney Beans	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	6.03% 5.85g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	46.6% 60.5g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	47% 34g	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	35.6% 13.5g	7.5% 2.85g	38g per day for Men 19-50 years
Protein	36% 20g	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	7.27% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	9.33% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	10.7% 0.14mg	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	87.7% 351μg	3% 12μg	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	4.45% 4mg	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	1.25% 0.19mg	4.25% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	2.44% 2.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Calcium	7.4% 74mg	4.95% 49.5mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	24.8% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	36.7% 2.93mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	25% 0.57mg	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	51.6% 361mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	7.83% 266mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	5.3% 2.93μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	8.85% 133mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	8.45% 0.93mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.067% 2.48g	3700g per day for Men 19-50 years

Red Kidney Beans VS Snacks, Popcorn, Caramel-coated, With Peanuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Snacks, popcorn, caramel-coated, with peanuts?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Snacks, popcorn, caramel-coated, with peanuts:

• 300 calories of Red Kidney Beans have 14.2 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 4 times more Vitamin B5, 2.5 times more Vitamin B6 and 29.2 times more Vitamin B9 than Snacks, popcorn, caramel-coated, with peanuts.
• 300 calories of Snacks, popcorn, caramel-coated, with peanuts have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• Both Raw Red Kidney Beans as well as Snacks, popcorn, caramel-coated, with peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Snacks, popcorn, caramel-coated, with peanuts:

• 300 calories of Red Kidney Beans have 1.5 times more Calcium, 2.8 times more Copper, 2 times more Iron, 2 times more Magnesium, 1.7 times more Manganese, 3.8 times more Phosphorus, 4.5 times more Potassium and 2.7 times more Zinc than Snacks, popcorn, caramel-coated, with peanuts.
• While 300 kcal of Snacks, popcorn, caramel-coated, with peanuts contain 12.4 times more Sodium than Raw Red Kidney Beans.
• 300 calories of Snacks, popcorn, caramel-coated, with peanuts lack sufficient amounts of Calcium
• Both Raw Red Kidney Beans as well as Snacks, popcorn, caramel-coated, with peanuts lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 7.1 times more Omega 3, 4.7 times more Fiber and 4.2 times more Protein than Snacks, popcorn, caramel-coated, with peanuts.
• While 300 kcal of Snacks, popcorn, caramel-coated, with peanuts contain 6.2 times more Fat, 11.9 times more Omega 6 and 18.2 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, popcorn, caramel-coated, with peanuts offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6
• 300 calories of Snacks, popcorn, caramel-coated, with peanuts provide inadequate amounts of Omega 3