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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Boiled California Red Kidney Beans	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	6.06% 176kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	44% 43g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	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	24.4% 31.8g	62.4% 81g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 0.43g	g per day for Men 19-50 years
Fiber	34.7% 13g	37.3% 14g	38g per day for Men 19-50 years
Protein	23% 13g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	26.2% 105μg	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	NA	27.5% 4.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	9.36% 94mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	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	53% 4.22mg	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	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	27.7% 194mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	16.4% 557mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	15.2% 8.36μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	72% 1082mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.034% 1.28g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red 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 Boiled California Red 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 Boiled California Red Kidney Beans vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 5 ounces of Boiled California Red Kidney Beans have 2.7 times more Vitamin B1 and 4.9 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 times more Vitamin B3 and 3 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Popcorn, microwave, regular (butter) flavor, made with palm oil provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• Both Boiled California Red Kidney Beans as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Boiled California Red Kidney Beans have 2.9 times more Calcium, 1.4 times more Copper and 1.4 times more Iron than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 5 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 2.3 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 4.9 times more Selenium, 190.8 times more Sodium and 2.7 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Popcorn, microwave, regular (butter) flavor, made with palm oil contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2.7 times more Omega 3 than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 5 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 4.3 times more Energy, 335.8 times more Fat, 1042.7 times more Saturated Fat, 205.2 times more Omega 6 and 2.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Popcorn, microwave, regular (butter) flavor, made with palm oil offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Boiled California Red 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