Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Snacks, trail mix, regular

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, trail mix, regular	Recommended Dietary Allowance
Energy	42.8% 1240kcal	159% 4620kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	303% 294g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	173% 55.5g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	564% 96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	345% 449g	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	245% 93g	NA	38g per day for Men 19-50 years
Protein	163% 91g	246% 138g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, trail mix, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	385% 4.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	152% 1.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	295% 47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	179% 8.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	229% 2.98mg	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	185% 740μg	178% 710μg	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	13.3% 12mg	15.6% 14mg	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

	Boiled California Red Kidney Beans	Snacks, trail mix, regular	Recommended Dietary Allowance
Calcium	66% 660mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	1094% 9.85mg	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	373% 30mg	381% 30.5mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	376% 1580mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	450% 10.3mg	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% 1370mg	493% 3450mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	201% 6850mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	153% 2290mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	293% 32.2mg	11mg per day for Men 19-50 years
Water	18% 669g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snacks, trail mix, regular per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Snacks, trail mix, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Snacks, trail mix, regular:

• 1 kg of Snacks, trail mix, regular contains 3.6 times more Vitamin B1, 3.2 times more Vitamin B2, 8.7 times more Vitamin B3, 4.1 times more Vitamin B5 and 2.9 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, trail mix, regular provide similar amounts of Vitamin B9 per one kilogram.
• Both Boiled California Red Kidney Beans as well as Snacks, trail mix, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Snacks, trail mix, regular:

• 1 kg of Snacks, trail mix, regular contains 3.4 times more Copper, 3.3 times more Magnesium, 3.3 times more Manganese, 2.5 times more Phosphorus, 1.6 times more Potassium, 57.3 times more Sodium and 3.7 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, trail mix, regular contain similar levels of Calcium and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, trail mix, regular contains 3.7 times more Energy, 326.7 times more Fat, 396.4 times more Saturated Fat, 2.2 times more Omega 3, 479 times more Omega 6, 2 times more Carbohydrate and 1.5 times more Protein than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6