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

Weight per 100 calories

• Royal Red Kidney Beans: 30.4g
• Snacks, popcorn, microwave, 94% fat free: 25g

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

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

Macros Ratio

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

Macro Nutrients

	Royal 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	0.14% 0.14g	1.56% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	2.9% 0.046g	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	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	13.6% 17.7g	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% 7.57g	8.9% 3.4g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	4.76% 2.67g	56g per day for Men 19-50 years

Vitamins

	Royal 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	9.88% 0.12mg	1.45% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	3.26% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.74% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.26% 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% 1.37mg	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

	Royal Red Kidney Beans	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	4% 40mg	0.35% 3.5mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	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	33% 2.64mg	8.92% 0.71mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	7.34% 31mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	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	17.6% 123mg	11% 75.6mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	2.08% 70.6mg	3400mg per day for Men 19-50 years
Selenium	1.77% 0.97μg	3.12% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.95mg	9.47% 142mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	6.33% 0.7mg	11mg per day for Men 19-50 years
Water	0.098% 3.6g	0.028% 1.05g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Snacks, Popcorn, Microwave, 94% Fat Free Nutrients Per 100 Kcal

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

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

• 100 calories of Royal Red Kidney Beans have 6.8 times more Vitamin B1, 1.9 times more Vitamin B2, 1.2 times more Vitamin B3, 2.3 times more Vitamin B6 and 26.7 times more Vitamin B9 than Snacks, popcorn, microwave, 94% fat free.
• 100 calories of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Royal Red Kidney Beans as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

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

• 100 calories of Royal Red Kidney Beans have 11.4 times more Calcium, 4.7 times more Copper, 3.7 times more Iron, 1.4 times more Magnesium, 1.2 times more Manganese, 1.6 times more Phosphorus and 5.8 times more Potassium than Snacks, popcorn, microwave, 94% fat free.
• While 100 kcal of Snacks, popcorn, microwave, 94% fat free contain 1.8 times more Selenium and 35.9 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Snacks, popcorn, microwave, 94% fat free contain similar levels of Zinc per 100 calories.
• 100 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium
• 100 calories of Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Royal Red Kidney Beans have 3.4 times more Omega 3, 2.2 times more Fiber and 2.9 times more Protein than Snacks, popcorn, microwave, 94% fat free.
• While 100 kcal of Snacks, popcorn, microwave, 94% fat free contain 18.2 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Snacks, popcorn, microwave, 94% fat free offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Royal Red Kidney Beans provide inadequate amounts of Omega 6
• 100 calories of Snacks, popcorn, microwave, 94% fat free provide inadequate amounts of Omega 3