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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Boiled Kidney Beans	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	8.7% 252kcal	26% 756kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.26% 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	35% 45.2g	137% 179g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	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	33.4% 12.7g	13% 4.96g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	64.5% 258μg	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	0.4% 0.06mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	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	55% 4.4mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	39% 274mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.32% 12g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 4.2 times more Vitamin B1, 1.7 times more Vitamin B3, 2.6 times more Vitamin B6, 32.5 times more Vitamin B9, more Vitamin C and 9.3 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• Both Boiled All Types Kidney Beans and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Vitamin B2 per 7 oz.
• Both Boiled All Types Kidney Beans as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

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

• Boiled All Types Kidney Beans have 1.9 times more Calcium, 1.5 times more Copper, 2.8 times more Iron, 1.6 times more Magnesium, 2.5 times more Phosphorus, 3.7 times more Potassium, 1.6 times more Zinc and 11.2 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 3.3 times more Selenium and 286 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 3.7 times more Omega 3, 2.6 times more Fiber and 4.3 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 3 times more Energy, 2.8 times more Fat, 5.4 times more Omega 6, 4 times more Carbohydrate and 202.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.