Comparing Nutrients in 5 ounces Snacks, popcorn, microwave, 94% fat free VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	19.6% 570kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.65g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	18% 3.06g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	NA	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	% 0.92g	NA	g per day for Men 19-50 years
Fiber	50.7% 19.3g	34.7% 13g	38g per day for Men 19-50 years
Protein	27% 15g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	11.3% 0.15mg	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	6.38% 25.5μg	26.2% 105μg	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	3.87% 0.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	45.5% 0.41mg	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	51% 4.07mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	19.6% 0.45mg	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	61.6% 431mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	17.8% 9.8μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	54% 809mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.16% 6g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, microwave, 94% fat free VS Boiled California Red Kidney Beans per 5 oz

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

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

• 5 ounces of Snacks, popcorn, microwave, 94% fat free have 2.4 times more Vitamin B2, 3.9 times more Vitamin B3 and 2 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.8 times more Vitamin B1 and 4.1 times more Vitamin B9 than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free as well as Boiled California 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 Snacks, popcorn, microwave, 94% fat free vs Boiled California Red Kidney Beans:

• 5 ounces of Snacks, popcorn, microwave, 94% fat free have 2.6 times more Magnesium, 3.4 times more Manganese, 2.2 times more Phosphorus, 5.8 times more Selenium, 142.8 times more Sodium and 3.3 times more Zinc than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 4.7 times more Calcium and 1.5 times more Potassium than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Boiled California Red Kidney Beans contain similar levels of Copper and Iron 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 Snacks, popcorn, microwave, 94% fat free have 3.2 times more Energy, 67.8 times more Fat, 84.6 times more Saturated Fat, 1.7 times more Omega 3, 108.1 times more Omega 6, 3.4 times more Carbohydrate and 1.5 times more Fiber than Boiled California Red Kidney Beans.
• Both Snacks, popcorn, microwave, 94% fat free and Boiled California Red Kidney Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6