Comparing Nutrients in 100 calories California Red Kidney Beans VS Snacks, popcorn, microwave, 94% fat free

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Snacks, popcorn, microwave, 94% fat free: 25g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - California Red Kidney Beans or Snacks, popcorn, microwave, 94% fat free?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	California Red Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	1.56% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	3.16% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	0.22% 0.16g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	20% 7.55g	8.9% 3.4g	38g per day for Men 19-50 years
Protein	13% 7.4g	4.76% 2.67g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.36% 3.23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	1.45% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	3.26% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	4% 0.052mg	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	30% 119μg	1.1% 4.48μg	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	1.5% 1.36mg	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	0.68% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.23% 0.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	5.9% 59mg	0.35% 3.5mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	7.24% 0.065mg	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	35.4% 2.83mg	8.92% 0.71mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	7.34% 31mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	11.7% 0.27mg	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	17.5% 123mg	11% 75.6mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	2.08% 70.6mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	3.12% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	9.47% 142mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	6.33% 0.7mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	0.028% 1.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Snacks, popcorn, microwave, 94% fat free:

• Raw California Red Kidney Beans have 9.2 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B6, 26.7 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, microwave, 94% fat free.
• Both Raw California Red Kidney Beans and Snacks, popcorn, microwave, 94% fat free have similar amounts of Vitamin B3 per 100 kcal.
• Both Raw California Red Kidney Beans as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for California Red Kidney Beans vs Snacks, popcorn, microwave, 94% fat free:

• Raw California Red Kidney Beans have 17 times more Calcium, 5.1 times more Copper, 4 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus and 6.4 times more Potassium than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 1.8 times more Selenium and 42.6 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Snacks, popcorn, microwave, 94% fat free have similar amounts of Manganese and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw California Red Kidney Beans have 1.9 times more Omega 3, 2.2 times more Fiber and 2.8 times more Protein than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 20 times more Fat and 32.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Snacks, popcorn, microwave, 94% fat free have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw California Red Kidney Beans as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.