Comparing Nutrients in 14 ounces Snacks, trail mix, regular VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular	11%	53%	36%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, trail mix, regular	California Red Kidney Beans	Recommended Dietary Allowance
Energy	63.2% 1834kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	120% 117g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	69% 22g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 178g	183% 237g	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	NA	260% 99g	38g per day for Men 19-50 years
Protein	98% 54.8g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	153% 1.83mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.55mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.2mg	121% 1.58mg	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	70.4% 282μg	391% 1564μg	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	6.17% 5.56mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Snacks, trail mix, regular	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	31% 310mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	434% 3.9mg	485% 4.37mg	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	151% 12mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	173% 3.97mg	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	196% 1369mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	80% 2719mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	60.6% 909mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	116% 12.8mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.99% 36.5g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, trail mix, regular vs California Red Kidney Beans:

• Snacks, trail mix, regular have 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B6, 5.5 times more Vitamin B9 and 3.2 times more Vitamin C than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Raw California Red Kidney Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 14 oz.
• Both Snacks, trail mix, regular as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Snacks, trail mix, regular vs California Red Kidney Beans:

• Snacks, trail mix, regular have 20.8 times more Sodium and 1.3 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.5 times more Calcium, 3.1 times more Iron and 2.2 times more Potassium than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Raw California Red Kidney Beans have similar amounts of Copper, Magnesium, Manganese and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, trail mix, regular have 1.4 times more Energy, 117.6 times more Fat, 154.2 times more Saturated Fat and 177.4 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Carbohydrate and 1.8 times more Protein than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Raw California Red Kidney Beans have similar amounts of Omega 3 per 14 oz.
• Both Snacks, trail mix, regular as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.