Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Snacks, popcorn, caramel-coated, without peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snacks, popcorn, caramel-coated, without peanuts	3%	26%	71%

Macro Nutrients

	Boiled Red Kidney Beans	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Energy	8.7% 252kcal	29.5% 855kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	22.4% 7.16g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	49.6% 0.79g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	47.5% 8.08g	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	121% 157g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	146% 106g	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	38.6% 14.7g	27% 10.3g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Snacks, popcorn, caramel-coated, without peanuts	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	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	3.25% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	4.27% 0.056mg	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	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	26.2% 0.24mg	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	73% 5.83mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	19% 0.44mg	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	40.3% 282mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	27.3% 409mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Snacks, popcorn, caramel-coated, without peanuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Snacks, popcorn, caramel-coated, without peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Snacks, popcorn, caramel-coated, without peanuts:

• 7 ounces of Boiled Red Kidney Beans have 2.5 times more Vitamin B1, 2.7 times more Vitamin B5, 4.3 times more Vitamin B6 and 26 times more Vitamin B9 than Snacks, popcorn, caramel-coated, without peanuts.
• While 7 oz of Snacks, popcorn, caramel-coated, without peanuts contain 3.8 times more Vitamin B3, 40 times more Vitamin E and 1.5 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, popcorn, caramel-coated, without peanuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Snacks, popcorn, caramel-coated, without peanuts have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Boiled Red Kidney Beans as well as Snacks, popcorn, caramel-coated, without peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Snacks, popcorn, caramel-coated, without peanuts:

• 7 ounces of Boiled Red Kidney Beans have 2 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 2.2 times more Manganese, 1.7 times more Phosphorus, 3.7 times more Potassium and 1.8 times more Zinc than Snacks, popcorn, caramel-coated, without peanuts.
• While 7 oz of Snacks, popcorn, caramel-coated, without peanuts contain 1.5 times more Calcium, 3 times more Selenium and 103 times more Sodium than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 1.4 times more Fiber and 2.3 times more Protein than Snacks, popcorn, caramel-coated, without peanuts.
• While 7 oz of Snacks, popcorn, caramel-coated, without peanuts contain 3.4 times more Energy, 25.6 times more Fat, 50.1 times more Saturated Fat, 2.4 times more Omega 3, 38 times more Omega 6, 3.5 times more Carbohydrate and 166.2 times more Sugars than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6