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

Weight per 300 calories

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

Macros Ratio

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

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	2.95% 0.047g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.45g	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	47% 61g	42% 54.4g	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	31.2% 12g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	17% 9.42g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

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

	Snacks, popcorn, air-popped (Unsalted)	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.79% 7.85mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	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	26% 2.1mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	24.5% 103mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	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	33.7% 236mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	6.95% 236mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	14% 7.77μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.14mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	24.6% 2.7mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	0.29% 10.7g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 300 calories:

• Snacks, popcorn, air-popped (Unsalted) have 14.5 times more Fat and 29.4 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Omega 3, 1.9 times more Fiber and 2.4 times more Protein than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.