Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Snacks, popcorn, home-prepared, oil-popped, unsalted

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Energy	5.54% 161kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	57.5% 55.8g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	98% 1.57g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	88.7% 115g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	1.48% 1.07g	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	52.2% 20g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	11.4% 45.6μg	8.43% 33.7μg	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	1.76% 1.6mg	0.66% 0.6mg	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	32% 4.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	48.7% 0.44mg	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	31% 2.5mg	69% 5.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	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	30% 210mg	71% 496mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Snacks, popcorn, home-prepared, oil-popped, unsalted per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Snacks, popcorn, home-prepared, oil-popped, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Snacks, popcorn, home-prepared, oil-popped, unsalted:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.4 times more Vitamin B9 than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While 7 oz of Snacks, popcorn, home-prepared, oil-popped, unsalted contain 2.1 times more Vitamin B2, 3.1 times more Vitamin B3, 2.6 times more Vitamin B6 and 121.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, popcorn, home-prepared, oil-popped, unsalted provide similar amounts of Vitamin B1 and Vitamin K per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Snacks, popcorn, home-prepared, oil-popped, unsalted:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.9 times more Calcium, 85.3 times more Sodium and 27.8 times more Water than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While 7 oz of Snacks, popcorn, home-prepared, oil-popped, unsalted contain 1.5 times more Copper, 2.2 times more Iron, 3.6 times more Magnesium, 2.4 times more Phosphorus, 6.6 times more Selenium and 4.3 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, popcorn, home-prepared, oil-popped, unsalted contain similar levels of Potassium per seven ounces.
• 7 ounces of Snacks, popcorn, home-prepared, oil-popped, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 3.4 times more Sugars than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While 7 oz of Snacks, popcorn, home-prepared, oil-popped, unsalted contain 6.2 times more Energy, 78.1 times more Fat, 40.4 times more Saturated Fat, 15.5 times more Omega 3, 153.4 times more Omega 6, 3.9 times more Carbohydrate, 2.3 times more Fiber and 1.7 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6