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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	22.6% 655kcal	27.5% 798kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	91% 119g	116% 151g	130g per day for Men 19-50 years
Sugars	NA	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	130% 49.4g	71% 27g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	California Red 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	87.5% 1.05mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	NA	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	38.7% 387mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	232% 18.6mg	71% 5.7mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	115% 804mg	86% 603mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.23% 8.37g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 7.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B6, 21.9 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain more Vitamin A than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Snacks, popcorn, microwave, 94% fat free have similar amounts of Vitamin B3 per 7 oz.
• Both Raw California Red 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 California Red Kidney Beans vs Snacks, popcorn, microwave, 94% fat free:

• Raw California Red Kidney Beans have 13.9 times more Calcium, 4.2 times more Copper, 3.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus and 5.2 times more Potassium than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 2.2 times more Selenium and 51.9 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Snacks, popcorn, microwave, 94% fat free have similar amounts of Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 1.5 times more Omega 3, 1.8 times more Fiber and 2.3 times more Protein than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 24.4 times more Fat, 32.9 times more Saturated Fat, 40 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Snacks, popcorn, microwave, 94% fat free have similar amounts of Energy per 7 oz.
• Both Raw California Red Kidney Beans as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.