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

Macros Ratio

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

Macro Nutrients

	Snacks, trail mix, regular	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	31.6% 917kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	60% 58.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	34.4% 11g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	112% 19g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	35% 45.2g	130g per day for Men 19-50 years
Sugars	NA	0.88% 0.64g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	49% 27.4g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Snacks, trail mix, regular	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	15.5% 155mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	217% 1.95mg	47.6% 0.43mg	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	75.7% 6.05mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	89.2% 2.05mg	37% 0.85mg	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	98% 685mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	NA	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	30.3% 454mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.49% 18.3g	3.6% 133g	3700g per day for Men 19-50 years

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

• Snacks, trail mix, regular have 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 All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Vitamin B9 than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Boiled All Types Kidney Beans have similar amounts of Vitamin C per 7 oz.
• Both Snacks, trail mix, regular as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

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

• Snacks, trail mix, regular have 2.2 times more Calcium, 4.6 times more Copper, 1.4 times more Iron, 3.8 times more Magnesium, 2.4 times more Manganese, 2.5 times more Phosphorus, 1.7 times more Potassium, 229 times more Sodium and 3.2 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.3 times more Water than Snacks, trail mix, regular.

Comparison of macro-nutrients per 7 ounces:

• Snacks, trail mix, regular have 3.6 times more Energy, 58.8 times more Fat, 76 times more Saturated Fat, 88.7 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 2.4 times more Omega 3 than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.