Comparing Nutrients in 500 calories Red Kidney Beans VS Snacks, popcorn, caramel-coated, with peanuts

Weight per 500 calories

• Red Kidney Beans: 148g
• Snacks, popcorn, caramel-coated, with peanuts: 125g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	10% 9.75g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	23.6% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	77.6% 101g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	78.2% 56.7g	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	59.3% 22.6g	12.5% 4.75g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	14.3% 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	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	17.8% 0.23mg	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	5% 20μg	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	7.1% 1.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	4.06% 4.88μg	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	12.3% 123mg	8.25% 82.5mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	41.3% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	41.5% 0.96mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	13% 444mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	8.86% 4.88μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	14.8% 221mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.11% 4.13g	3700g per day for Men 19-50 years

Red Kidney Beans VS Snacks, Popcorn, Caramel-coated, With Peanuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Snacks, popcorn, caramel-coated, with peanuts?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Snacks, popcorn, caramel-coated, with peanuts:

• 500 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.
• 500 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 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Snacks, popcorn, caramel-coated, with peanuts:

• 500 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 500 kcal of Snacks, popcorn, caramel-coated, with peanuts contain 12.4 times more Sodium than Raw Red Kidney Beans.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Snacks, popcorn, caramel-coated, with peanuts provide inadequate amounts of Omega 3