Comparing Nutrients in 7 ounces Red Kidney Beans VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Red Kidney Beans	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	23% 669kcal	26% 756kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	137% 179g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	177% 128g	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	79.4% 30g	13% 4.96g	38g per day for Men 19-50 years
Protein	80% 44.7g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Popcorn, sugar syrup/caramel, fat-free	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	101% 1.2mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	4.24% 0.68mg	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	7.17% 0.093mg	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	2% 7.94μg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	16.5% 165mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Popcorn, sugar syrup/caramel, fat-free per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Popcorn, sugar syrup/caramel, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Popcorn, sugar syrup/caramel, fat-free:

• 7 ounces of Red Kidney Beans have 16 times more Vitamin B1, 3.7 times more Vitamin B2, 6.2 times more Vitamin B3, 8.4 times more Vitamin B6, 98.5 times more Vitamin B9, more Vitamin C and 6.2 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• 7 ounces of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B9, Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Popcorn, sugar syrup/caramel, fat-free:

• 7 ounces of Red Kidney Beans have 4.6 times more Calcium, 5 times more Copper, 8.4 times more Iron, 5.1 times more Magnesium, 7.4 times more Phosphorus, 12.4 times more Potassium and 4.5 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• While 7 oz of Popcorn, sugar syrup/caramel, fat-free contain 23.8 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Popcorn, sugar syrup/caramel, fat-free contain similar levels of Selenium per seven ounces.
• 7 ounces of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 7.8 times more Omega 3, 6.1 times more Fiber and 11.3 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While 7 oz of Popcorn, sugar syrup/caramel, fat-free contain 2.6 times more Omega 6, 1.5 times more Carbohydrate and 30.8 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Popcorn, sugar syrup/caramel, fat-free offer comparable quantities of Energy per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6