Comparing Nutrients in 300 calories Popcorn, sugar syrup/caramel, fat-free VS California Red Kidney Beans

Weight per 300 calories

• Popcorn, sugar syrup/caramel, fat-free: 78.7g
• California Red Kidney Beans: 91g

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

Which food has more nutrients per 300 calories - Popcorn, sugar syrup/caramel, fat-free or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	2.26% 0.036g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	2.72% 0.46g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	42% 54.4g	130g per day for Men 19-50 years
Sugars	70.2% 51g	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	5.2% 1.97g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.17% 1.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	27.8% 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	0.79% 3.15μg	89.5% 358μg	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	4.55% 4.1mg	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	0.68% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	111% 1mg	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	7.87% 0.63mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	NA	39.5% 0.91mg	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	6.2% 43.3mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	2.55% 86.6mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	15% 225mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	4.44% 0.49mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.13% 4.72g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Popcorn, sugar syrup/caramel, fat-free vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 16.1 times more Vitamin B1, 4.4 times more Vitamin B2, 7 times more Vitamin B3, 9.8 times more Vitamin B6, 113.7 times more Vitamin B9 and more Vitamin C than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Popcorn, sugar syrup/caramel, fat-free vs California Red Kidney Beans:

• Popcorn, sugar syrup/caramel, fat-free has 22.5 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 12.5 times more Calcium, 9.1 times more Copper, 13.5 times more Iron, 6.8 times more Magnesium, 8.5 times more Phosphorus, 15.6 times more Potassium and 4.7 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Raw California Red Kidney Beans have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Popcorn, sugar syrup/caramel, fat-free has 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Omega 3, 11.5 times more Fiber and 14.1 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Raw California Red Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Popcorn, sugar syrup/caramel, fat-free as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.