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

Macros Ratio

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

Macro Nutrients

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	26% 758kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	44% 43g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	34.2% 5.8g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.4% 81g	25% 32.3g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	0.63% 0.45g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	37.3% 14g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	21.2% 12g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.55% 0.067mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.28mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	13% 0.17mg	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	5.3% 21.3μg	46% 184μg	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	1.9% 1.7mg	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	27.5% 4.12mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.08% 6.1μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	38% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	36.5% 2.9mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	47.6% 1.1mg	29.4% 0.68mg	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	55.7% 390mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	16.4% 557mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	15.2% 8.36μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	72% 1082mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.034% 1.28g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, microwave, regular (butter) flavor, made with palm oil VS Boiled Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil versus 5 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil vs Boiled Red Kidney Beans:

• 5 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have 2.8 times more Vitamin B3, 2.6 times more Vitamin B6 and 97 times more Vitamin E than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 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.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Boiled Red Kidney Beans 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 Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have 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.
• While 5 oz of Boiled Red Kidney Beans contain 1.4 times more Iron than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Boiled Red Kidney Beans contain similar levels of Calcium, Copper and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have 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.
• While 5 oz of Boiled Red Kidney Beans contain 14 times more Omega 3 than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Boiled Red Kidney Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6