Comparing Nutrients in 500 calories California Red Kidney Beans VS Snacks, popcorn, air-popped (Unsalted)

Weight per 500 calories

• California Red Kidney Beans: 152g
• Snacks, popcorn, air-popped (Unsalted): 131g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	2.33% 0.75g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	4.9% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	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	69.7% 91g	78.4% 102g	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	99% 37.7g	52% 19.8g	38g per day for Men 19-50 years
Protein	66% 37g	28% 15.7g	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	0.15% 1.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	24.7% 0.32mg	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	149% 597μg	7.53% 30μg	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	7.58% 6.8mg	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	29.5% 295mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	61% 0.55mg	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	177% 14mg	43.5% 3.5mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	41% 171mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	53.7% 1.23mg	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	87.7% 614mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	0.35% 5.24mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.15% 5.37g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Snacks, Popcorn, Air-popped (Unsalted) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Snacks, popcorn, air-popped (Unsalted)?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Snacks, popcorn, air-popped (Unsalted):

• 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Snacks, popcorn, air-popped (Unsalted):

• 500 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 500 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 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Snacks, popcorn, air-popped (Unsalted) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 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 500 calories.