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

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, low fat and sodium	12%	20%	68%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Popcorn, microwave, low fat and sodium	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	29.4% 851kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 19g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	8.78% 2.8g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	38.7% 6.58g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	89% 116g	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	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, low fat and sodium	Royal 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	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	26% 4.18mg	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	60.4% 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% 780μg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.2% 22mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	220% 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	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	71.3% 300mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	NA	96% 2.2mg	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% 806mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	78.6% 2671mg	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	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, microwave, low fat and sodium VS Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Popcorn, microwave, low fat and sodium versus 7 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 oz of Raw Royal Red Kidney Beans contain 2.2 times more Vitamin B2, 2.3 times more Vitamin B6, 23.1 times more Vitamin B9 and more Vitamin C than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin C
• Both Popcorn, microwave, low fat and sodium as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Popcorn, microwave, low fat and sodium have 2.7 times more Selenium, 37.7 times more Sodium and 1.4 times more Zinc than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 11.9 times more Calcium, 1.8 times more Copper, 3.8 times more Iron, 1.5 times more Phosphorus and 5.6 times more Potassium than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Royal Red Kidney Beans contain similar levels of Magnesium per seven ounces.
• 7 ounces of Popcorn, microwave, low fat and sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Popcorn, microwave, low fat and sodium have 1.3 times more Energy, 21.1 times more Fat, 21.8 times more Saturated Fat, 1.6 times more Omega 3, 34.2 times more Omega 6 and 1.3 times more Carbohydrate than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.8 times more Fiber and 2 times more Protein than Popcorn, microwave, low fat and sodium.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6