Comparing Nutrients in 5 ounces Canned Kidney Beans VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Canned Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	4.1% 119kcal	19.6% 570kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	8.9% 8.65g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	4.87% 0.078g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	18% 3.06g	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	83% 108g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	1.27% 0.92g	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	% 0.92g	g per day for Men 19-50 years
Fiber	16% 6.1g	50.7% 19.3g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	NA	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	23% 0.3mg	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	6.38% 25.5μg	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	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	4.8% 48mg	2% 20mg	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	51% 4.07mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	67% 1.54mg	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	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	17.8% 9.8μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	54% 809mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	3% 111g	0.16% 6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Snacks, popcorn, microwave, 94% fat free:

• Canned All Types Kidney Beans have 1.7 times more Vitamin B1, 2 times more Vitamin B9, more Vitamin C and 3.7 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 3 times more Vitamin B2, 5.1 times more Vitamin B3, 2.8 times more Vitamin B6 and 20.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Snacks, popcorn, microwave, 94% fat free:

• Canned All Types Kidney Beans have 2.4 times more Calcium and 18.5 times more Water than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 1.9 times more Copper, 2.5 times more Iron, 4.6 times more Magnesium, 6.5 times more Manganese, 3.4 times more Phosphorus, 7.7 times more Selenium, 1.9 times more Sodium and 6.1 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Snacks, popcorn, microwave, 94% fat free have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 1.5 times more Omega 3 and 2.8 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 4.8 times more Energy, 10.2 times more Fat, 8.4 times more Saturated Fat, 20.4 times more Omega 6, 5.2 times more Carbohydrate, 3.2 times more Fiber and 2.1 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.