Comparing Nutrients in 5 ounces Snacks, popcorn, microwave, low fat VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, low fat	12%	20%	68%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Snacks, popcorn, microwave, low fat	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	20.7% 601kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	6.27% 2g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	27.6% 4.7g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.5% 102g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	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	93% 35.3g	38g per day for Men 19-50 years
Protein	32% 18g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, low fat	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	26% 0.34mg	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% 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	139% 557μg	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	4.72% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, low fat	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	157% 1.4mg	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	40.4% 3.23mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	NA	68.3% 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% 1908mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	59.4% 892mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	49.4% 5.43mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, microwave, low fat VS Royal Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, popcorn, microwave, low fat versus 5 oz of Royal 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, low fat vs Royal Red Kidney Beans:

• 5 oz of Raw Royal Red Kidney Beans contain 2.2 times more Vitamin B2, 2.3 times more Vitamin B6, 23.1 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat and Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Snacks, popcorn, microwave, low fat have insufficient amounts of Vitamin C
• Both Snacks, popcorn, microwave, low fat as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, popcorn, microwave, low fat vs Royal Red Kidney Beans:

• 5 ounces of Snacks, popcorn, microwave, low fat have 2.7 times more Selenium, 48.4 times more Sodium and 1.4 times more Zinc than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 11.9 times more Calcium, 1.8 times more Copper, 3.8 times more Iron, 1.5 times more Phosphorus and 5.6 times more Potassium than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat and Royal Red Kidney Beans contain similar levels of Magnesium per five ounces.
• 5 ounces of Snacks, popcorn, microwave, low fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, popcorn, microwave, low fat have 1.3 times more Energy, 21.1 times more Fat, 21.8 times more Saturated Fat, 1.6 times more Omega 3, 34.2 times more Omega 6 and 1.2 times more Carbohydrate than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 1.8 times more Fiber and 2 times more Protein than Snacks, popcorn, microwave, low fat.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6