Comparing Nutrients in 5 ounces Popcorn, microwave, low fat and sodium VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, low fat and sodium	12%	20%	68%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Popcorn, microwave, low fat and sodium	Red Kidney Beans	Recommended Dietary Allowance
Energy	21% 608kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	6.27% 2g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	27.6% 4.7g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	67% 87g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	4.1% 2.98g	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	53% 20g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	32% 18g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, low fat and sodium	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	43.3% 0.56mg	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	6.02% 24μg	140% 558μg	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	0% 0mg	7.1% 6.38mg	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	47.3% 7.1mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.3μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, low fat and sodium	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	40.4% 3.23mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	NA	68.5% 1.57mg	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	53.5% 374mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	10% 342mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	46.3% 695mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	49.4% 5.43mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, microwave, low fat and sodium VS Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Popcorn, microwave, low fat and sodium vs Red Kidney Beans:

• 5 ounces of Popcorn, microwave, low fat and sodium have 23.9 times more Vitamin E and 2.8 times more Vitamin K than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.7 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 Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Red Kidney Beans provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin C
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Popcorn, microwave, low fat and sodium as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Popcorn, microwave, low fat and sodium vs Red Kidney Beans:

• 5 ounces of Popcorn, microwave, low fat and sodium have 2.7 times more Selenium, 40.8 times more Sodium and 1.4 times more Zinc than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 7.5 times more Calcium, 1.3 times more Copper, 2.9 times more Iron, 1.5 times more Phosphorus and 5.6 times more Potassium than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Red Kidney Beans contain similar levels of Magnesium per five ounces.
• 5 ounces of Popcorn, microwave, low fat and sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Popcorn, microwave, low fat and sodium have 1.3 times more Energy, 9 times more Fat, 9.2 times more Saturated Fat and 14.5 times more Omega 6 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.4 times more Omega 3, 3.9 times more Sugars and 1.8 times more Protein than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Red Kidney Beans offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6