Comparing Nutrients in 7 ounces Red Kidney Beans VS Popcorn, microwave, regular (butter) flavor, made with palm oil

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Red Kidney Beans	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	23% 669kcal	36.6% 1062kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	62% 60g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	91% 29g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	48% 8.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	87.4% 114g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	0.82% 0.6g	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	% 0.6g	g per day for Men 19-50 years
Fiber	79.4% 30g	52.2% 20g	38g per day for Men 19-50 years
Protein	80% 44.7g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	47.3% 0.62mg	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	7.44% 29.8μg	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	2.78% 0.42mg	38.5% 5.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	16.5% 165mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	45% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	0% 0μg	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	166% 13.3mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	66.6% 1.53mg	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% 806mg	78% 546mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	101% 1514mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.048% 1.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Popcorn, microwave, regular (butter) flavor, made with palm oil per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 7 ounces of Red Kidney Beans have 12.9 times more Vitamin B1, 3.6 times more Vitamin B2, 1.3 times more Vitamin B3, 3.9 times more Vitamin B5, 1.3 times more Vitamin B6, 26.3 times more Vitamin B9, more Vitamin C and 1.3 times more Vitamin K than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 7 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 13.9 times more Vitamin E than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 7 ounces of Red Kidney Beans have 3.6 times more Calcium, 3.4 times more Copper, 3.2 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 3.5 times more Potassium and 1.2 times more Zinc than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 7 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 1.8 times more Selenium and 63.6 times more Sodium than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Popcorn, microwave, regular (butter) flavor, made with palm oil lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 29.8 times more Omega 3, 7 times more Sugars, 1.5 times more Fiber and 2.7 times more Protein than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 7 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 1.6 times more Energy, 28.5 times more Fat, 94.8 times more Saturated Fat and 18 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Popcorn, microwave, regular (butter) flavor, made with palm oil offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3