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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	3.96% 115kcal	19.6% 570kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	8.9% 8.65g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	4.87% 0.078g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	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% 21g	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 Red Kidney Beans with Liquids	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	8.15% 32.6μg	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	1.26% 1.13mg	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 Red Kidney Beans with Liquids	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	4.1% 41mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	22% 1.77mg	51% 4.07mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	21.5% 150mg	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	17.8% 9.8μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	54% 809mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	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

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Snacks, popcorn, microwave, 94% fat free per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids versus 5 oz of Snacks, popcorn, microwave, 94% fat free to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.5 times more Vitamin B1, 1.3 times more Vitamin B9 and 3.7 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• While 5 oz of Snacks, popcorn, microwave, 94% fat free contain 2.3 times more Vitamin B2, 4.2 times more Vitamin B3, 2.6 times more Vitamin B6 and 20.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• 5 ounces of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Canned Red Kidney Beans with Liquids have 2.1 times more Calcium and 18.5 times more Water than Snacks, popcorn, microwave, 94% fat free.
• While 5 oz of Snacks, popcorn, microwave, 94% fat free contain 1.8 times more Copper, 2.3 times more Iron, 4.1 times more Magnesium, 3.7 times more Manganese, 2.9 times more Phosphorus, 6.3 times more Selenium, 2.2 times more Sodium and 4.5 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, popcorn, microwave, 94% fat free contain similar levels of Potassium per five ounces.
• 5 ounces of Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 2.8 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• While 5 oz of Snacks, popcorn, microwave, 94% fat free contain 5 times more Energy, 16.9 times more Fat, 9.5 times more Saturated Fat, 26 times more Omega 6, 5.1 times more Carbohydrate, 3.2 times more Fiber and 2.1 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, popcorn, microwave, 94% fat free offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6