Comparing Nutrients in 500 calories Red Kidney Beans VS Snacks, popcorn, microwave, 94% fat free

Weight per 500 calories

• Red Kidney Beans: 148g
• Snacks, popcorn, microwave, 94% fat free: 124g

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, microwave, 94% fat free?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Red Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	7.82% 7.6g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	72.8% 95g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	1.1% 0.81g	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	% 0.81g	g per day for Men 19-50 years
Fiber	59.3% 22.6g	44.5% 17g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.8% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	7.26% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	20% 0.26mg	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	5.6% 22.4μg	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	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	1.14% 1.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	12.3% 123mg	1.74% 17.4mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	36.2% 0.33mg	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	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	58.7% 1.35mg	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	54% 378mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	15.6% 8.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	47.3% 710mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.14% 5.25g	3700g per day for Men 19-50 years

Red Kidney Beans VS Snacks, Popcorn, Microwave, 94% Fat Free Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Snacks, popcorn, microwave, 94% fat free?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Snacks, popcorn, microwave, 94% fat free:

• 500 calories of Red Kidney Beans have 10.4 times more Vitamin B1, 1.7 times more Vitamin B2, 2.3 times more Vitamin B6 and 26.1 times more Vitamin B9 than Snacks, popcorn, microwave, 94% fat free.
• Both Red Kidney Beans and Snacks, popcorn, microwave, 94% fat free provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Red Kidney Beans as well as Snacks, popcorn, microwave, 94% fat free 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, microwave, 94% fat free:

• 500 calories of Red Kidney Beans have 7.1 times more Calcium, 3.2 times more Copper, 2.8 times more Iron, 1.3 times more Magnesium, 1.2 times more Manganese, 1.6 times more Phosphorus and 5.7 times more Potassium than Snacks, popcorn, microwave, 94% fat free.
• While 500 kcal of Snacks, popcorn, microwave, 94% fat free contain 1.8 times more Selenium and 39.9 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, popcorn, microwave, 94% fat free contain similar levels of Zinc per 500 calories.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 7.8 times more Omega 3, 1.3 times more Fiber and 2.5 times more Protein than Snacks, popcorn, microwave, 94% fat free.
• While 500 kcal of Snacks, popcorn, microwave, 94% fat free contain 7.9 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, popcorn, microwave, 94% fat free 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, microwave, 94% fat free provide inadequate amounts of Omega 3