Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Snacks, trail mix, regular, unsalted

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snacks, trail mix, regular, unsalted	11%	53%	36%

Macro Nutrients

	Boiled Red Kidney Beans	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Energy	8.7% 252kcal	31.6% 917kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	60% 58.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	34.4% 11g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	112% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	68.5% 89g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	38.6% 14.7g	NA	38g per day for Men 19-50 years
Protein	30.7% 17.2g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	76.4% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	58.4% 9.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	35.5% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	45.5% 0.59mg	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	64.5% 258μg	35.2% 141μg	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	2.65% 2.4mg	3.1% 2.78mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	217% 1.95mg	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	73% 5.83mg	75.7% 6.05mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	89.2% 2.05mg	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	40.3% 282mg	98% 685mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.49% 18.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Snacks, trail mix, regular, unsalted per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Snacks, trail mix, regular, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Snacks, trail mix, regular, unsalted:

• 7 ounces of Boiled Red Kidney Beans have 1.8 times more Vitamin B9 than Snacks, trail mix, regular, unsalted.
• While 7 oz of Snacks, trail mix, regular, unsalted contain 2.9 times more Vitamin B1, 3.4 times more Vitamin B2, 8.2 times more Vitamin B3, 4.1 times more Vitamin B5 and 2.5 times more Vitamin B6 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans as well as Snacks, trail mix, regular, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Snacks, trail mix, regular, unsalted:

• 7 oz of Snacks, trail mix, regular, unsalted contain 2.8 times more Calcium, 4.1 times more Copper, 3.5 times more Magnesium, 2.2 times more Manganese, 2.4 times more Phosphorus, 1.7 times more Potassium and 3 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, trail mix, regular, unsalted contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 2.4 times more Omega 3 than Snacks, trail mix, regular, unsalted.
• While 7 oz of Snacks, trail mix, regular, unsalted contain 3.6 times more Energy, 58.8 times more Fat, 77.1 times more Saturated Fat, 89.5 times more Omega 6, 2 times more Carbohydrate and 1.6 times more Protein than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6