Comparing Nutrients in 7 ounces Snacks, popcorn, microwave, 94% fat free VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	27.5% 798kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	7.34% 2.35g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	25.2% 4.3g	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	116% 151g	89% 116g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	71% 27g	130% 49.4g	38g per day for Men 19-50 years
Protein	38% 21.3g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	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	8.93% 35.7μg	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	5.42% 0.81mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	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	71% 5.7mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	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	86% 603mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	75.5% 1133mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.23% 8.37g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, microwave, 94% fat free VS Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, popcorn, microwave, 94% fat free 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, microwave, 94% fat free vs Royal Red Kidney Beans:

• 7 oz of Raw Royal Red Kidney Beans contain 5.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B6, 21.8 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Royal Red Kidney Beans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin C
• Both Snacks, popcorn, microwave, 94% fat free 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, microwave, 94% fat free vs Royal Red Kidney Beans:

• 7 ounces of Snacks, popcorn, microwave, 94% fat free have 2.2 times more Selenium and 43.9 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 9.4 times more Calcium, 3.8 times more Copper, 3 times more Iron, 1.3 times more Phosphorus and 4.7 times more Potassium than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Royal Red Kidney Beans contain similar levels of Magnesium, Manganese and Zinc per seven ounces.
• 7 ounces of Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, popcorn, microwave, 94% fat free have 1.2 times more Energy, 13.6 times more Fat, 18.2 times more Saturated Fat, 22.3 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 2.8 times more Omega 3, 1.8 times more Fiber and 2.4 times more Protein than Snacks, popcorn, microwave, 94% fat free.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6