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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Snacks, trail mix, regular	Recommended Dietary Allowance
Energy	51.6% 1497kcal	72.3% 2096kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	78.7% 25g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	256% 43.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	157% 204g	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	297% 113g	NA	38g per day for Men 19-50 years
Protein	197% 111g	112% 62.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, trail mix, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	69% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	81% 4.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	104% 1.35mg	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	447% 1787μg	80.5% 322μg	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	22.7% 20.4mg	7.06% 6.35mg	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	Recommended Dietary Allowance
Calcium	88.5% 885mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	496% 4.47mg	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	530% 42.4mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	171% 717mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	204% 4.7mg	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	262% 1837mg	224% 1565mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	91% 3107mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	69.2% 1039mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.13% 41.7g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 1.3 times more Vitamin B6, 5.5 times more Vitamin B9 and 3.2 times more Vitamin C than Snacks, trail mix, regular.
• While Snacks, trail mix, regular contain 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Snacks, trail mix, regular have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 1 lb.
• Both Raw California Red Kidney Beans as well as Snacks, trail mix, regular have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

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

• Raw California Red Kidney Beans have 2.5 times more Calcium, 3.1 times more Iron and 2.2 times more Potassium than Snacks, trail mix, regular.
• While Snacks, trail mix, regular contain 20.8 times more Sodium and 1.3 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Snacks, trail mix, regular have similar amounts of Copper, Magnesium, Manganese and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 1.3 times more Carbohydrate and 1.8 times more Protein than Snacks, trail mix, regular.
• While Snacks, trail mix, regular contain 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.
• Both Raw California Red Kidney Beans and Snacks, trail mix, regular have similar amounts of Omega 3 per 1 lb.
• Both Raw California Red Kidney Beans as well as Snacks, trail mix, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.