Comparing Nutrients in 7 ounces Snacks, popcorn, home-prepared, oil-popped, unsalted VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	34.2% 992kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	57.5% 55.8g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	98% 1.57g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	34.2% 44.5g	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	52.2% 20g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	32% 18g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	16% 0.21mg	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	36.7% 147μg	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	0.66% 0.6mg	2.65% 2.4mg	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	32% 4.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	63.7% 0.57mg	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	69% 5.5mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	27.4% 0.63mg	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	71% 496mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	47.6% 5.24mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, home-prepared, oil-popped, unsalted VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, popcorn, home-prepared, oil-popped, unsalted versus 7 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, popcorn, home-prepared, oil-popped, unsalted vs Boiled California Red Kidney Beans:

• 7 ounces of Snacks, popcorn, home-prepared, oil-popped, unsalted have 2.3 times more Vitamin B2, 2.9 times more Vitamin B3 and 2 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 4.4 times more Vitamin B9 than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, popcorn, home-prepared, oil-popped, unsalted vs Boiled California Red Kidney Beans:

• 7 ounces of Snacks, popcorn, home-prepared, oil-popped, unsalted have 2.3 times more Magnesium, 1.8 times more Phosphorus, 6.1 times more Selenium and 3.1 times more Zinc than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 6.6 times more Calcium, 1.3 times more Copper and 1.9 times more Potassium than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Boiled California Red Kidney Beans contain similar levels of Iron per seven ounces.
• 7 ounces of Snacks, popcorn, home-prepared, oil-popped, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, popcorn, home-prepared, oil-popped, unsalted have 4 times more Energy, 312.2 times more Fat, 360.7 times more Saturated Fat, 24.7 times more Omega 3, 636.5 times more Omega 6 and 2.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Boiled California Red Kidney Beans offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6