Comparing Nutrients in 100 grams Royal Red Kidney Beans VS Snacks, popcorn, caramel-coated, without peanuts

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Snacks, popcorn, caramel-coated, without peanuts	3%	26%	71%

Macro Nutrients

	Royal Red Kidney Beans	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Energy	11.3% 329kcal	15% 431kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	13% 13g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	24% 4.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.3g	61% 79g	130g per day for Men 19-50 years
Sugars	NA	73.4% 53g	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	13.7% 5.2g	38g per day for Men 19-50 years
Protein	45.2% 25.3g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	1.64% 0.082mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	2.15% 0.028mg	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	98% 393μg	1.25% 5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Calcium	13% 131mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	13.2% 0.12mg	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	109% 8.7mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	9.57% 0.22mg	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% 406mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	39.6% 1346mg	3.2% 109mg	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	0.87% 13mg	13.7% 206mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Snacks, popcorn, caramel-coated, without peanuts per 100 g

Compare the macro and micronutrient content in 100 g of Royal Red Kidney Beans versus 100 g of Snacks, popcorn, caramel-coated, without peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Royal Red Kidney Beans vs Snacks, popcorn, caramel-coated, without peanuts:

• 100 grams of Royal Red Kidney Beans have 6 times more Vitamin B1, 3.4 times more Vitamin B2, 9.5 times more Vitamin B5, 14.1 times more Vitamin B6, 78.6 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, caramel-coated, without peanuts.
• Both Royal Red Kidney Beans and Snacks, popcorn, caramel-coated, without peanuts provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Snacks, popcorn, caramel-coated, without peanuts have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Royal Red Kidney Beans as well as Snacks, popcorn, caramel-coated, without peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Royal Red Kidney Beans vs Snacks, popcorn, caramel-coated, without peanuts:

• 100 grams of Royal Red Kidney Beans have 3 times more Calcium, 8.4 times more Copper, 5 times more Iron, 3.9 times more Magnesium, 5 times more Manganese, 4.9 times more Phosphorus, 12.3 times more Potassium and 4.6 times more Zinc than Snacks, popcorn, caramel-coated, without peanuts.
• While 100 g of Snacks, popcorn, caramel-coated, without peanuts contain 15.8 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Snacks, popcorn, caramel-coated, without peanuts contain similar levels of Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Royal Red Kidney Beans have 4.8 times more Fiber and 6.7 times more Protein than Snacks, popcorn, caramel-coated, without peanuts.
• While 100 g of Snacks, popcorn, caramel-coated, without peanuts contain 1.3 times more Energy, 28.4 times more Fat, 55.5 times more Saturated Fat, 2.6 times more Omega 3, 42 times more Omega 6 and 1.4 times more Carbohydrate than Raw Royal Red Kidney Beans.
• 100 grams of Royal Red Kidney Beans provide inadequate amounts of Omega 6