Comparing Nutrients in 100 grams Popcorn, microwave, low fat and sodium VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, low fat and sodium	12%	20%	68%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Popcorn, microwave, low fat and sodium	California Red Kidney Beans	Recommended Dietary Allowance
Energy	14.8% 429kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	4.42% 1.4g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.3g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.4g	46% 59.8g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	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	37.4% 14g	65.5% 25g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, low fat and sodium	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	30.5% 0.4mg	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	4.25% 17μg	99% 394μg	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	5% 4.5mg	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	33.4% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, low fat and sodium	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.1% 11mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	60.6% 0.55mg	122% 1.1mg	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	28.5% 2.28mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	NA	43.5% 1mg	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	37.7% 264mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	15.6% 8.6μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Popcorn, microwave, low fat and sodium vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 1.5 times more Vitamin B1, 2 times more Vitamin B2, 2.3 times more Vitamin B6, 23.2 times more Vitamin B9 and more Vitamin C than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 100 g.
• Both Popcorn, microwave, low fat and sodium as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Popcorn, microwave, low fat and sodium vs California Red Kidney Beans:

• Popcorn, microwave, low fat and sodium has 2.7 times more Selenium, 44.5 times more Sodium and 1.5 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 17.7 times more Calcium, 2 times more Copper, 4.1 times more Iron, 1.5 times more Phosphorus and 6.2 times more Potassium than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Raw California Red Kidney Beans have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Popcorn, microwave, low fat and sodium has 1.3 times more Energy, 38 times more Fat, 39.3 times more Saturated Fat, 2.9 times more Omega 3, 61.4 times more Omega 6 and 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Fiber and 1.9 times more Protein than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.