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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, trail mix, regular	11%	53%	36%

Macro Nutrients

	Red Kidney Beans	Snacks, trail mix, regular	Recommended Dietary Allowance
Energy	52.7% 1529kcal	72.3% 2096kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	78.7% 25g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	214% 278g	157% 204g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	181% 69g	NA	38g per day for Men 19-50 years
Protein	182% 102g	112% 62.6g	56g per day for Men 19-50 years

Vitamins

	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	230% 2.76mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	69% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, trail mix, regular	Recommended Dietary Allowance
Calcium	37.6% 376mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	496% 4.47mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	171% 717mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	224% 1565mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	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	3.63% 54.4mg	69.2% 1039mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	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

Nutrient Comparison: Red Kidney Beans VS Snacks, trail mix, regular per 1 lb

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

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

• 1 pound of Red Kidney Beans has 1.3 times more Vitamin B1, 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 1 lb of Snacks, trail mix, regular contains 2.2 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, trail mix, regular provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Snacks, trail mix, regular have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Snacks, trail mix, regular have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Red Kidney Beans has 2.2 times more Iron and 2 times more Potassium than Snacks, trail mix, regular.
• While 1 lb of Snacks, trail mix, regular contains 1.4 times more Copper and 19.1 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, trail mix, regular contain similar levels of Calcium, Magnesium, Manganese, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 5.1 times more Omega 3, 1.4 times more Carbohydrate and 1.6 times more Protein than Snacks, trail mix, regular.
• While 1 lb of Snacks, trail mix, regular contains 1.4 times more Energy, 27.7 times more Fat, 36 times more Saturated Fat and 42 times more Omega 6 than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6