Comparing Nutrients in 14 ounces California Red Kidney Beans VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%

Macro Nutrients

	California Red Kidney Beans	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Energy	45% 1310kcal	66.2% 1921kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	131% 127g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	75.7% 24.2g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	262% 44.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	137% 178g	130g per day for Men 19-50 years
Sugars	NA	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	260% 99g	NA	38g per day for Men 19-50 years
Protein	173% 97g	101% 56.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	68.4% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	109% 17.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	76.5% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	79% 1.03mg	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	391% 1564μg	64.5% 258μg	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	20% 18mg	5.73% 5.16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Calcium	77.4% 774mg	43.3% 433mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	372% 3.35mg	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	464% 37mg	168% 13.5mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	152% 639mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	183% 4.2mg	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	230% 1607mg	219% 1536mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	75.6% 2572mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	113% 12.5mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• 14 ounces of California Red Kidney Beans have 1.3 times more Vitamin B1, 1.5 times more Vitamin B6, 6.1 times more Vitamin B9 and 3.5 times more Vitamin C than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 14 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 2.1 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
• 14 ounces of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• 14 ounces of California Red Kidney Beans have 1.8 times more Calcium, 1.3 times more Copper, 2.8 times more Iron and 2.3 times more Potassium than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both California Red Kidney Beans and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain similar levels of Magnesium, Manganese, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.3 times more Carbohydrate and 1.7 times more Protein than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 14 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 1.5 times more Energy, 127.6 times more Fat, 169.4 times more Saturated Fat and 207.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6