Comparing Nutrients in 5 ounces Canned Kidney Beans VS Snacks, popcorn, air-popped

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Canned Kidney Beans	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	4.1% 119kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	6.63% 6.44g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	2.82% 0.9g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	19% 3.2g	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	85% 110g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	1.7% 1.23g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 1.02g	g per day for Men 19-50 years
Fiber	16% 6.1g	54% 20.6g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	32.8% 18.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	NA	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	12.3% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	9.05% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	20.4% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	17% 0.22mg	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	11% 44μg	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	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	4.8% 48mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	41.3% 0.37mg	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	20.7% 1.66mg	56.5% 4.52mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	68.6% 1.58mg	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	72.5% 507mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	3% 111g	0.13% 4.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Snacks, popcorn, air-popped:

• Canned All Types Kidney Beans have more Vitamin C and 3.4 times more Vitamin K than Snacks, popcorn, air-popped.
• While Snacks, popcorn, air-popped contain 1.6 times more Vitamin B2, 5.6 times more Vitamin B3, 3.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 14.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Snacks, popcorn, air-popped have similar amounts of Vitamin B1 and Vitamin B9 per 5 oz.
• Both Canned All Types Kidney Beans as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Snacks, popcorn, air-popped:

• Canned All Types Kidney Beans have 4.9 times more Calcium, more Selenium, 37 times more Sodium and 23.5 times more Water than Snacks, popcorn, air-popped.
• While Snacks, popcorn, air-popped contain 1.9 times more Copper, 2.7 times more Iron, 5.3 times more Magnesium, 6.6 times more Manganese, 4 times more Phosphorus, 1.4 times more Potassium and 6.7 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 1.5 times more Omega 3 and 2.1 times more Sugars than Snacks, popcorn, air-popped.
• While Snacks, popcorn, air-popped contain 4.6 times more Energy, 7.6 times more Fat, 4.5 times more Saturated Fat, 21.3 times more Omega 6, 5.4 times more Carbohydrate, 3.4 times more Fiber and 2.5 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Snacks, popcorn, air-popped have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.