Comparing Nutrients in 5 ounces Canned Kidney Beans VS Popcorn, microwave, regular (butter) flavor, made with palm oil

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Canned Kidney Beans	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	4.1% 119kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	44% 43g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	34.2% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	62.4% 81g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	0.59% 0.43g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 0.43g	g per day for Men 19-50 years
Fiber	16% 6.1g	37.3% 14g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	NA	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	34% 0.44mg	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	12.8% 51μg	5.3% 21.3μg	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	1.9% 1.7mg	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	0.19% 0.028mg	27.5% 4.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	4.8% 48mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	20.7% 1.66mg	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	47.6% 1.1mg	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	18.2% 128mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	16.4% 557mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	15.2% 8.36μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	72% 1082mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	3% 111g	0.034% 1.28g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Popcorn, microwave, regular (butter) flavor, made with palm oil per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 5 ounces of Canned Kidney Beans have 2.5 times more Vitamin B1 and 2.4 times more Vitamin B9 than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 5 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 3.9 times more Vitamin B3, 1.5 times more Vitamin B5, 4.2 times more Vitamin B6 and 145.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Popcorn, microwave, regular (butter) flavor, made with palm oil provide similar amounts of Vitamin B2 and Vitamin K per five ounces.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Canned All Types Kidney Beans as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 5 ounces of Canned Kidney Beans have 1.5 times more Calcium and 86.7 times more Water than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 5 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 1.5 times more Copper, 1.8 times more Iron, 4.1 times more Magnesium, 4.6 times more Manganese, 3.1 times more Phosphorus, 1.7 times more Potassium, 6.6 times more Selenium, 2.6 times more Sodium and 5 times more Zinc than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 6.8 times more Omega 3 and 6.2 times more Sugars than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 5 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 6.4 times more Energy, 50.4 times more Fat, 103.5 times more Saturated Fat, 38.7 times more Omega 6, 3.9 times more Carbohydrate, 2.3 times more Fiber and 1.6 times more Protein than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3