Comparing Nutrients in 500 calories Snacks, trail mix, regular VS Canned Kidney Beans

Weight per 500 calories

• Snacks, trail mix, regular: 108g
• Canned Kidney Beans: 595g

Snacks, trail mix, regular have 5.5 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 500 calories - Snacks, trail mix, regular or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular	11%	53%	36%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Snacks, trail mix, regular	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	18.8% 6g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	4.73% 0.076g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	61% 10.4g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.4% 48.6g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	% 11g	g per day for Men 19-50 years
Fiber	NA	67.4% 25.6g	38g per day for Men 19-50 years
Protein	26.7% 15g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	34% 0.44mg	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	19.2% 77μg	53.6% 214μg	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	1.7% 1.5mg	7.94% 7.14mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, regular	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	8.44% 84.4mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	89.3% 0.8mg	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	41.3% 3.3mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	40.7% 171mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	43.5% 1mg	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	53.3% 373mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	22% 741mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	NA	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	16.5% 248mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	31.7% 3.5mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.27% 9.96g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, trail mix, regular vs Canned Kidney Beans:

• Snacks, trail mix, regular have 2.1 times more Vitamin B3 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B6, 2.8 times more Vitamin B9 and 4.7 times more Vitamin C than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.
• Both Snacks, trail mix, regular as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Snacks, trail mix, regular vs Canned Kidney Beans:

• Snacks, trail mix, regular have 1.3 times more Copper and 1.3 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Calcium, 2.1 times more Iron, 1.4 times more Phosphorus, 1.9 times more Potassium, 7.1 times more Sodium and 46.7 times more Water than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Canned All Types Kidney Beans have similar amounts of Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, trail mix, regular have 8.9 times more Fat, 7.2 times more Saturated Fat and 16.4 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6.4 times more Omega 3, 1.8 times more Carbohydrate and 2.1 times more Protein than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Snacks, trail mix, regular as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.