Comparing Nutrients in 7 ounces Snacks, popcorn, air-popped VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, popcorn, air-popped	California Red Kidney Beans	Recommended Dietary Allowance
Energy	26.5% 768kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	3.95% 1.26g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	26.4% 4.5g	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	119% 154g	91% 119g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 1.43g	NA	g per day for Men 19-50 years
Fiber	75.7% 28.8g	130% 49.4g	38g per day for Men 19-50 years
Protein	46% 25.7g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.16mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	15.4% 61.5μg	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	3.84% 0.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	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	79% 6.33mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	101% 710mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	55.6% 6.1mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, popcorn, air-popped vs California Red Kidney Beans:

• Snacks, popcorn, air-popped have more Vitamin A than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.1 times more Vitamin B1, 2.6 times more Vitamin B2, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6, 12.7 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 7 oz.
• Both Snacks, popcorn, air-popped as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, popcorn, air-popped vs California Red Kidney Beans:

• Snacks, popcorn, air-popped have 1.2 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 27.9 times more Calcium, 4.2 times more Copper, 2.9 times more Iron, 4.5 times more Potassium and more Selenium than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Raw California Red Kidney Beans have similar amounts of Magnesium, Manganese and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, popcorn, air-popped have 18.2 times more Fat, 17.7 times more Saturated Fat, 41.9 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Omega 3, 1.7 times more Fiber and 1.9 times more Protein than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Raw California Red Kidney Beans have similar amounts of Energy per 7 oz.
• Both Snacks, popcorn, air-popped as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.