Comparing Nutrients in 1 kilogram Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds VS California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	California Red Kidney Beans	Recommended Dietary Allowance
Energy	167% 4840kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	329% 319g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	191% 61g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	659% 112g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	345% 449g	460% 598g	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	655% 249g	38g per day for Men 19-50 years
Protein	254% 142g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	344% 4.13mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	275% 44mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	193% 9.64mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	305% 3.97mg	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	163% 650μg	985% 3940μg	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	14.4% 13mg	50% 45mg	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, with chocolate chips, unsalted nuts and seeds	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	109% 1090mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	938% 8.44mg	1222% 11mg	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	424% 34mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	383% 1610mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	462% 10.6mg	435% 10mg	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	553% 3870mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	191% 6480mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	285% 31.4mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	1.8% 66g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs California Red Kidney Beans:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have more Vitamin A, 2.1 times more Vitamin B3 and 1.2 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 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.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs California Red Kidney Beans:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 2.5 times more Sodium and 1.2 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 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 Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Raw California Red Kidney Beans have similar amounts of Magnesium, Manganese and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 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.
• While Raw California Red Kidney Beans contain 1.3 times more Carbohydrate and 1.7 times more Protein than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Raw California Red Kidney Beans have similar amounts of Omega 3 per 1 kg.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.