Comparing Nutrients in 5 ounces Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	23.7% 686kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	46.6% 45.2g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	27% 8.65g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	93% 16g	0.9% 0.15g	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	25% 32.3g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.45g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	36% 20g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.24mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.3% 1.37mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	13% 0.17mg	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	23% 92μg	46% 184μg	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	2.05% 1.84mg	1.9% 1.7mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	15.5% 155mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	34% 0.31mg	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	60% 4.8mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	65.5% 1.5mg	26.5% 0.61mg	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	78.4% 549mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	NA	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.45mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Boiled Kidney Beans:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have more Vitamin A, 2.6 times more Vitamin B1, 3.9 times more Vitamin B2, 7.6 times more Vitamin B3, 4.4 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Vitamin B9 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 Boiled All Types Kidney Beans have similar amounts of Vitamin C per 5 oz.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Boiled Kidney Beans:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 3.1 times more Calcium, 3.9 times more Copper, 1.5 times more Iron, 3.8 times more Magnesium, 2.5 times more Manganese, 2.8 times more Phosphorus, 1.6 times more Potassium, 27 times more Sodium and 3.1 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10.1 times more Water than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.

Comparison of macro-nutrients per 5 ounces:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 3.8 times more Energy, 63.8 times more Fat, 83.6 times more Saturated Fat, 103.8 times more Omega 6, 2 times more Carbohydrate and 1.6 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Omega 3 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 Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.