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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Boiled Red Kidney Beans	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	6.2% 180kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	44% 43g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	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	25% 32.3g	62.4% 81g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	27.6% 10.5g	37.3% 14g	38g per day for Men 19-50 years
Protein	22% 12.3g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	19% 0.23mg	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	46% 184μg	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	0.28% 0.043mg	27.5% 4.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	52% 4.17mg	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	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	28.8% 201mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	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	0.19% 2.83mg	72% 1082mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	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 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 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 Red Kidney Beans vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 5 ounces of Boiled Red Kidney Beans have 3.4 times more Vitamin B1, 8.7 times more Vitamin B9 and 2 times more Vitamin K than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 5 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 2.8 times more Vitamin B3, 2.6 times more Vitamin B6 and 97 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled 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.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Boiled 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 Red Kidney Beans vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 5 ounces of Boiled Red Kidney Beans have 1.2 times more Calcium 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 2.4 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 4.9 times more Selenium, 381.5 times more Sodium and 2.2 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Popcorn, microwave, regular (butter) flavor, made with palm oil contain similar levels of Copper and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 14 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 4.2 times more Energy, 60.4 times more Fat, 202.8 times more Saturated Fat, 38.4 times more Omega 6, 2.5 times more Carbohydrate and 1.4 times more Fiber than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Popcorn, microwave, regular (butter) flavor, made with palm oil offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled 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