Comparing Nutrients in 300 calories Canned Red Kidney Beans with Liquids VS Snacks, trail mix, regular

Weight per 300 calories

• Canned Red Kidney Beans with Liquids: 370g
• Snacks, trail mix, regular: 65g

Snacks, trail mix, regular have 5.7 times more energy per unit of mass than Canned Red Kidney Beans Solids and Liquids, which is very high in comparison to other foods. Canned Red Kidney Beans with Liquids having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Snacks, trail mix, regular	11%	53%	36%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Snacks, trail mix, regular	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.84% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	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	42.3% 55g	22.4% 29g	130g per day for Men 19-50 years
Sugars	9.45% 6.85g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.85g	NA	g per day for Men 19-50 years
Fiber	42% 16g	NA	38g per day for Men 19-50 years
Protein	34.5% 19.3g	16% 8.96g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	32.7% 0.39mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	9.9% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.63% 0.48mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	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	21.3% 85μg	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	3.3% 2.96mg	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	0.49% 0.074mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Snacks, trail mix, regular	Recommended Dietary Allowance
Calcium	10.7% 107mg	5.06% 50.6mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	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	58% 4.63mg	24.8% 2mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	24.4% 103mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	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	56% 393mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	28.3% 963mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	7.4% 4.07μg	NA	55μg per day for Men 19-50 years
Sodium	63.2% 948mg	9.9% 149mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	7.8% 289g	0.16% 5.97g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Snacks, Trail Mix, Regular Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Canned Red Kidney Beans with Liquids vs Snacks, trail mix, regular:

• 300 calories of Canned Red Kidney Beans with Liquids have 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Snacks, trail mix, regular.
• While 300 kcal of Snacks, trail mix, regular contain 1.7 times more Vitamin B3 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, trail mix, regular provide similar amounts of Vitamin B5 per 300 calories.
• Both Canned Red Kidney Beans Solids and Liquids 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 Canned Red Kidney Beans with Liquids vs Snacks, trail mix, regular:

• 300 calories of Canned Red Kidney Beans with Liquids have 2.1 times more Calcium, 2.3 times more Iron, 1.6 times more Manganese, 1.8 times more Phosphorus, 2.2 times more Potassium, 6.4 times more Sodium and 48.3 times more Water than Snacks, trail mix, regular.
• Both Canned Red Kidney Beans with Liquids and Snacks, trail mix, regular contain similar levels of Copper, Magnesium 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 Canned Red Kidney Beans with Liquids have 4.2 times more Omega 3, 1.9 times more Carbohydrate and 2.2 times more Protein than Snacks, trail mix, regular.
• While 300 kcal of Snacks, trail mix, regular contain 14.3 times more Fat, 7.8 times more Saturated Fat and 20.2 times more Omega 6 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, trail mix, regular offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6
• 300 calories of Snacks, trail mix, regular provide inadequate amounts of Omega 3