Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Snacks, trail mix, regular

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Snacks, trail mix, regular: 65g

Snacks, trail mix, regular have 3.7 times more energy per unit of mass than Boiled California Red Kidney Beans, which is very high in comparison to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	2.84% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	36.6% 6.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	22.4% 29g	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	59.2% 22.5g	NA	38g per day for Men 19-50 years
Protein	39.4% 22g	16% 8.96g	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	0.072% 0.65μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	9.9% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	15% 0.19mg	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	44.8% 179μg	11.5% 46μg	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	3.23% 2.9mg	1% 0.91mg	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	16% 160mg	5.06% 50.6mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	71% 0.64mg	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	90% 7.2mg	24.8% 2mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	24.4% 103mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	29% 0.67mg	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	47.4% 331mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	9.9% 149mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.38% 162g	0.16% 5.97g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Snacks, Trail Mix, Regular Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Snacks, trail mix, regular?

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Snacks, trail mix, regular:

• 300 calories of Boiled California Red Kidney Beans have 1.3 times more Vitamin B6 and 3.9 times more Vitamin B9 than Snacks, trail mix, regular.
• While 300 kcal of Snacks, trail mix, regular contain 2.3 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, trail mix, regular provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 300 calories.
• 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 300 calories.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Snacks, trail mix, regular:

• 300 calories of Boiled California Red Kidney Beans have 3.2 times more Calcium, 3.6 times more Iron, 1.5 times more Phosphorus and 2.3 times more Potassium than Snacks, trail mix, regular.
• While 300 kcal of Snacks, trail mix, regular contain 15.4 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, trail mix, regular contain similar levels of Copper, Magnesium, Manganese and Zinc per 300 calories.
• 300 calories of Snacks, trail mix, regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have 1.9 times more Carbohydrate and 2.5 times more Protein than Snacks, trail mix, regular.
• While 300 kcal of Snacks, trail mix, regular contain 87.7 times more Fat, 106.4 times more Saturated Fat and 128.6 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, trail mix, regular offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Boiled California Red Kidney Beans as well as Snacks, trail mix, regular provide inadequate amounts of Omega 3 in 300 calories.