Comparing Nutrients in 5 ounces California Red Kidney Beans VS Snacks, popcorn, microwave, low fat

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, popcorn, microwave, low fat	12%	20%	68%

Macro Nutrients

	California Red Kidney Beans	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Energy	16% 468kcal	20.7% 601kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	6.27% 2g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	27.6% 4.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	78.5% 102g	130g per day for Men 19-50 years
Sugars	NA	1.8% 1.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	93% 35.3g	53% 20g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	32% 18g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	18.5% 0.24mg	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	140% 558μg	6.02% 24μg	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	7.1% 6.38mg	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	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Calcium	27.6% 276mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	86% 0.77mg	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	166% 13.3mg	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	NA	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	82% 574mg	53.5% 374mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	10% 342mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	59.4% 892mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	49.4% 5.43mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Snacks, popcorn, microwave, low fat per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Snacks, popcorn, microwave, low fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Snacks, popcorn, microwave, low fat:

• 5 ounces of California Red Kidney Beans have 1.5 times more Vitamin B1, 2 times more Vitamin B2, 2.3 times more Vitamin B6, 23.2 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, microwave, low fat.
• Both California Red Kidney Beans and Snacks, popcorn, microwave, low fat provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Snacks, popcorn, microwave, low fat have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Snacks, popcorn, microwave, low fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Snacks, popcorn, microwave, low fat:

• 5 ounces of California Red Kidney Beans have 17.7 times more Calcium, 2 times more Copper, 4.1 times more Iron, 1.5 times more Phosphorus and 6.2 times more Potassium than Snacks, popcorn, microwave, low fat.
• While 5 oz of Snacks, popcorn, microwave, low fat contain 2.7 times more Selenium, 57.2 times more Sodium and 1.5 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, popcorn, microwave, low fat contain similar levels of Magnesium per five ounces.
• 5 ounces of Snacks, popcorn, microwave, low fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 1.8 times more Fiber and 1.9 times more Protein than Snacks, popcorn, microwave, low fat.
• While 5 oz of Snacks, popcorn, microwave, low fat contain 1.3 times more Energy, 38 times more Fat, 39.3 times more Saturated Fat, 2.9 times more Omega 3 and 61.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, popcorn, microwave, low fat offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6