Comparing Nutrients in 5 ounces Snacks, trail mix, regular VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular	11%	53%	36%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, trail mix, regular	California Red Kidney Beans	Recommended Dietary Allowance
Energy	22.6% 655kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	43% 41.7g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	24.6% 7.87g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	80% 13.6g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.6g	65.2% 84.8g	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	NA	93% 35.3g	38g per day for Men 19-50 years
Protein	35% 19.6g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.6% 0.65mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.68mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	43.3% 0.56mg	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	25% 101μg	140% 558μg	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	2.2% 2mg	7.1% 6.38mg	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	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

	Snacks, trail mix, regular	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 111mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	173% 1.56mg	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	54% 4.32mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	63.7% 1.47mg	61.6% 1.4mg	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	70% 489mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	28.6% 971mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	21.6% 325mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, trail mix, regular vs California Red Kidney Beans:

• Snacks, trail mix, regular have 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B6, 5.5 times more Vitamin B9 and 3.2 times more Vitamin C than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Raw California Red Kidney Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 5 oz.
• Both Snacks, trail mix, regular as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Snacks, trail mix, regular vs California Red Kidney Beans:

• Snacks, trail mix, regular have 20.8 times more Sodium and 1.3 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.5 times more Calcium, 3.1 times more Iron and 2.2 times more Potassium than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Raw California Red Kidney Beans have similar amounts of Copper, Magnesium, Manganese and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, trail mix, regular have 1.4 times more Energy, 117.6 times more Fat, 154.2 times more Saturated Fat and 177.4 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Carbohydrate and 1.8 times more Protein than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Raw California Red Kidney Beans have similar amounts of Omega 3 per 5 oz.
• Both Snacks, trail mix, regular as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.