Comparing Nutrients in 300 calories Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds VS Canned Kidney Beans

Weight per 300 calories

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds: 62g
• Canned Kidney Beans: 357g

Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 5.8 times more energy per 100g than Canned Kidney Beans. It has very high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 19.8g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	41% 6.95g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 28g	40% 51.8g	130g per day for Men 19-50 years
Sugars	NA	9.1% 6.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	NA	40.4% 15.4g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.9% 8.06μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.73mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	20.3% 0.26mg	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	10% 40.3μg	32% 129μg	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	0.9% 0.81mg	4.76% 4.3mg	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	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	6.76% 67.6mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	53.6% 0.48mg	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	26.3% 2.1mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	26% 0.6mg	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	34.3% 240mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	12% 402mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	NA	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Canned Kidney Beans:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 1.9 times more Vitamin B3 and 1.2 times more Vitamin B5 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B6, 3.2 times more Vitamin B9 and 5.3 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 as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 1.8 times more Calcium, 2 times more Iron, 1.3 times more Phosphorus, 2.1 times more Potassium, 63.2 times more Sodium and 68.1 times more Water 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 Canned All Types Kidney Beans have similar amounts of Copper, Magnesium, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 9.2 times more Fat, 7.5 times more Saturated Fat and 18.4 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.9 times more Omega 3, 1.9 times more Carbohydrate and 2.1 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 Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.