Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Boiled Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	8.7% 252kcal	27.5% 798kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	25.2% 4.3g	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	116% 151g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	1.78% 1.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	71% 27g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	26% 4.17mg	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	32% 0.42mg	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	8.93% 35.7μg	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	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	57.8% 0.52mg	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	71% 5.7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	94% 2.15mg	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	86% 603mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.23% 8.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Snacks, popcorn, microwave, 94% fat free:

• Boiled All Types Kidney Beans have 2.3 times more Vitamin B1, 7.2 times more Vitamin B9, more Vitamin C and 7.6 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain more Vitamin A, 2.6 times more Vitamin B2, 3.6 times more Vitamin B3, 1.8 times more Vitamin B6 and 13.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Snacks, popcorn, microwave, 94% fat free:

• Boiled All Types Kidney Beans have 2.5 times more Calcium, 1.4 times more Potassium and 15.9 times more Water than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 1.3 times more Iron, 3 times more Magnesium, 2.5 times more Manganese, 2.2 times more Phosphorus, 6.3 times more Selenium, 571 times more Sodium and 2.8 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, popcorn, microwave, 94% fat free have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 3.1 times more Omega 3 than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 3.2 times more Energy, 12.2 times more Fat, 16.2 times more Saturated Fat, 20 times more Omega 6, 3.3 times more Carbohydrate and 2.1 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, popcorn, microwave, 94% fat free have similar amounts of Protein per 7 oz.
• Both Boiled All Types Kidney Beans as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.