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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Boiled Kidney Beans	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	6.2% 180kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	6.63% 6.44g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	2.82% 0.9g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.9% 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	25% 32.3g	85% 110g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	NA	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	NA	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 1.02g	g per day for Men 19-50 years
Fiber	24% 9.07g	54% 20.6g	38g per day for Men 19-50 years
Protein	22% 12.3g	32.8% 18.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	12.3% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	9.05% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	20.4% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	46% 184μg	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	0.28% 0.043mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	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	39.3% 3.15mg	56.5% 4.52mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	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	28% 196mg	72.5% 507mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.13% 4.7g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.5 times more Vitamin B1, 4.2 times more Vitamin B9, more Vitamin C and 7 times more Vitamin K than Snacks, popcorn, air-popped.
• While Snacks, popcorn, air-popped contain more Vitamin A, 1.4 times more Vitamin B2, 4 times more Vitamin B3, 2.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 9.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled 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 Boiled Kidney Beans vs Snacks, popcorn, air-popped:

• Boiled All Types Kidney Beans have 5 times more Calcium, 1.2 times more Potassium, more Selenium and 20.2 times more Water than Snacks, popcorn, air-popped.
• While Snacks, popcorn, air-popped contain 1.4 times more Iron, 3.4 times more Magnesium, 2.6 times more Manganese, 2.6 times more Phosphorus and 3.1 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, popcorn, air-popped have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 3.1 times more Omega 3 than Snacks, popcorn, air-popped.
• While Snacks, popcorn, air-popped contain 3 times more Energy, 9.1 times more Fat, 8.7 times more Saturated Fat, 21 times more Omega 6, 3.4 times more Carbohydrate, 2.7 times more Sugars, 2.3 times more Fiber and 1.5 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Snacks, popcorn, air-popped have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.