Comparing Nutrients in 100 grams California Red Kidney Beans VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	California Red Kidney Beans	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	11.4% 330kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	2.88% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	3.46% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	69.3% 90g	130g per day for Men 19-50 years
Sugars	NA	89.2% 64.7g	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	65.5% 25g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	3.17% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	2.14% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	3.6% 0.047mg	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	99% 394μg	1% 4μg	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	5% 4.5mg	0% 0mg	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	NA	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	19.5% 195mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	15.6% 0.14mg	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	117% 9.35mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	NA	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	58% 405mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.16% 6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Popcorn, sugar syrup/caramel, fat-free:

• Raw California Red Kidney Beans have 13.9 times more Vitamin B1, 3.8 times more Vitamin B2, 6 times more Vitamin B3, 8.4 times more Vitamin B6, 98.5 times more Vitamin B9 and more Vitamin C than Popcorn, sugar syrup/caramel, fat-free.
• Both Raw California Red Kidney Beans as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Popcorn, sugar syrup/caramel, fat-free:

• Raw California Red Kidney Beans have 10.8 times more Calcium, 7.9 times more Copper, 11.7 times more Iron, 5.9 times more Magnesium, 7.4 times more Phosphorus, 13.5 times more Potassium and 4.1 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 26 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 1.8 times more Omega 3, 10 times more Fiber and 12.2 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 5.6 times more Fat, 10.9 times more Omega 6 and 1.5 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Energy per 100 g.
• Both Raw California Red Kidney Beans as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.