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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	34.2% 992kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	57.5% 55.8g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	98% 1.57g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	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	88.7% 115g	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	52.2% 20g	130% 49.4g	38g per day for Men 19-50 years
Protein	32% 18g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Royal 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	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	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	32% 0.42mg	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	0.66% 0.6mg	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	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	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	69% 5.5mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	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	71% 496mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	47.6% 5.24mg	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: Snacks, popcorn, home-prepared, oil-popped, unsalted VS Royal 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 Royal 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 Royal Red Kidney Beans:

• 7 oz of Raw Royal Red Kidney Beans contain 3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B6, 23.1 times more Vitamin B9 and 15 times more Vitamin C than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• 7 ounces of Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Vitamin C
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted 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 Snacks, popcorn, home-prepared, oil-popped, unsalted vs Royal Red Kidney Beans:

• 7 ounces of Snacks, popcorn, home-prepared, oil-popped, unsalted have 2.3 times more Selenium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 13.1 times more Calcium, 4.5 times more Copper, 3.1 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus and 6 times more Potassium than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Royal Red Kidney Beans contain similar levels of Zinc 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 1.5 times more Energy, 62.4 times more Fat, 77.7 times more Saturated Fat, 5.2 times more Omega 3 and 131.2 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 2.5 times more Fiber and 2.8 times more Protein than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Royal Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6