Comparing Nutrients in 7 ounces Popcorn, microwave, low fat and sodium VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, low fat and sodium	12%	20%	68%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Popcorn, microwave, low fat and sodium	California Red Kidney Beans	Recommended Dietary Allowance
Energy	29.4% 851kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 19g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	8.78% 2.8g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	38.7% 6.58g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	91% 119g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	NA	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	74% 28g	130% 49.4g	38g per day for Men 19-50 years
Protein	44.7% 25g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, low fat and sodium	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	60.6% 0.79mg	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	8.43% 33.7μg	195% 782μg	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	0% 0mg	9.92% 8.93mg	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	66.3% 9.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, low fat and sodium	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.2% 22mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	243% 2.2mg	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	56.6% 4.52mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	71.3% 300mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	NA	86.3% 2mg	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	75% 524mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	65% 972mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Popcorn, microwave, low fat and sodium vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 1.5 times more Vitamin B1, 2 times more Vitamin B2, 2.3 times more Vitamin B6, 23.2 times more Vitamin B9 and more Vitamin C than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 7 oz.
• Both Popcorn, microwave, low fat and sodium as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Popcorn, microwave, low fat and sodium vs California Red Kidney Beans:

• Popcorn, microwave, low fat and sodium has 2.7 times more Selenium, 44.5 times more Sodium and 1.5 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 17.7 times more Calcium, 2 times more Copper, 4.1 times more Iron, 1.5 times more Phosphorus and 6.2 times more Potassium than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Raw California Red Kidney Beans have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Popcorn, microwave, low fat and sodium has 1.3 times more Energy, 38 times more Fat, 39.3 times more Saturated Fat, 2.9 times more Omega 3, 61.4 times more Omega 6 and 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Fiber and 1.9 times more Protein than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.