Comparing Nutrients in 7 ounces Canned Kidney Beans VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Canned Kidney Beans	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	5.75% 167kcal	26% 756kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	137% 179g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	177% 128g	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	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	13% 4.96g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	7.17% 0.093mg	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	18% 71.4μg	2% 7.94μg	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	2.65% 2.4mg	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	0.26% 0.04mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	31% 0.28mg	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	29% 2.32mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	NA	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	25.5% 179mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Popcorn, sugar syrup/caramel, fat-free:

• Canned All Types Kidney Beans have 3.1 times more Vitamin B1, 1.2 times more Vitamin B3, 1.6 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin C and 4.6 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• Both Canned All Types Kidney Beans and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Vitamin B2 per 7 oz.
• Both Canned All Types Kidney Beans as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Popcorn, sugar syrup/caramel, fat-free:

• Canned All Types Kidney Beans have 1.9 times more Calcium, 1.5 times more Iron, 1.6 times more Phosphorus, 2.2 times more Potassium and 13 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 4 times more Selenium and 1.3 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Copper, Magnesium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 1.8 times more Omega 3, 1.7 times more Fiber and 2.6 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 4.5 times more Energy, 2.3 times more Fat, 5.5 times more Omega 6, 6.2 times more Carbohydrate and 35 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.