Comparing Nutrients in 500 calories Red Kidney Beans VS Popcorn, microwave, regular (butter) flavor, made with palm oil

Weight per 500 calories

• Red Kidney Beans: 148g
• Popcorn, microwave, regular (butter) flavor, made with palm oil: 94g

Popcorn, microwave, regular (butter) flavor, made with palm oil has 1.6 times more energy per unit of mass than Raw Red Kidney Beans, which is very high in comparison to other foods. Red Kidney Beans having high energy density.

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Popcorn, microwave, regular (butter) flavor, made with palm oil?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Red Kidney Beans	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	29% 28.2g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	42.6% 13.6g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	0.7% 0.011g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	22.6% 3.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	41% 53.5g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	0.39% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Fiber	59.3% 22.6g	24.6% 9.35g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	14% 7.83g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.93% 8.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	9.43% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	3.76% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	22.3% 0.29mg	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	146% 585μg	3.5% 14μg	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	7.4% 6.68mg	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	2.08% 0.31mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	3.35% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	12.3% 123mg	2.15% 21.5mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	0% 0μg	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	124% 9.93mg	24% 1.93mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	24.5% 103mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	31.4% 0.72mg	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	86% 602mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	11% 367mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	10% 5.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	47.5% 713mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	19.7% 2.17mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.023% 0.84g	3700g per day for Men 19-50 years

Red Kidney Beans VS Popcorn, Microwave, Regular (butter) Flavor, Made With Palm Oil Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Popcorn, microwave, regular (butter) flavor, made with palm oil?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 500 calories of Red Kidney Beans have 20.5 times more Vitamin B1, 5.7 times more Vitamin B2, 2.1 times more Vitamin B3, 6.2 times more Vitamin B5, 2 times more Vitamin B6 and 41.7 times more Vitamin B9 than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 500 kcal of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 8.7 times more Vitamin E than Raw Red Kidney Beans.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin E
• 500 calories of Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Red Kidney Beans as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 500 calories of Red Kidney Beans have 5.7 times more Calcium, 5.4 times more Copper, 5.2 times more Iron, 2 times more Magnesium, 2.3 times more Manganese, 2.3 times more Phosphorus, 5.5 times more Potassium and 1.9 times more Zinc than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 500 kcal of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 40.1 times more Sodium than Raw Red Kidney Beans.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Popcorn, microwave, regular (butter) flavor, made with palm oil lack sufficient amounts of Calcium
• Both Raw Red Kidney Beans as well as Popcorn, microwave, regular (butter) flavor, made with palm oil lack sufficient amounts of Fluoride in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 47.4 times more Omega 3, 1.7 times more Carbohydrate, 2.4 times more Fiber and 4.3 times more Protein than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 500 kcal of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 18 times more Fat, 59.7 times more Saturated Fat and 11.3 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Popcorn, microwave, regular (butter) flavor, made with palm oil offer comparable quantities of Energy per 500 calories.
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3