Comparing Nutrients in 100 calories Canned Kidney Beans VS Microwaved All Styles Frozen Green Snap Beans

Weight per 100 calories

• Canned Kidney Beans: 119g
• Microwaved All Styles Frozen Green Snap Beans: 303g

Canned Kidney Beans have 2.5 times more energy per 100g than Microwaved All Styles Frozen Green Snap Beans. It has average energy density when compared to other foods. Microwaved All Styles Frozen Green Snap Beans having low energy density.

Discover which food has more nutrients per 100 calories - Canned Kidney Beans or Microwaved All Styles Frozen Green Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%

Macro Nutrients

	Canned Kidney Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.3% 1.24g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	16.3% 21g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	11% 7.88g	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	0% 0g	5.7% 4.12g	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	% 0g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 1.24g	g per day for Men 19-50 years
Fiber	13.5% 5.1g	27% 10.3g	38g per day for Men 19-50 years
Protein	11% 6.2g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.67% 0.061mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.78% 0.088mg	14.7% 0.19mg	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	10.7% 43μg	9.1% 36.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.6% 1.43mg	37% 33.3mg	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	0.16% 0.024mg	8.5% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.07% 4.9μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	22.2% 0.2mg	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	17.4% 1.4mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	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	15.3% 107mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	5.5% 3.03μg	55μg per day for Men 19-50 years
Sodium	23.5% 352mg	0.61% 9.1mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	8.54% 0.94mg	11mg per day for Men 19-50 years
Water	2.5% 93g	7.37% 273g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Microwaved All Styles Frozen Green Snap Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Kidney Beans or Microwaved All Styles Frozen Green Snap Beans?

Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Microwaved All Styles Frozen Green Snap Beans:

• 100 kcal of Microwaved All Styles Frozen Green Snap Beans contain 1.6 times more Vitamin B1, 5.1 times more Vitamin B2, 3 times more Vitamin B3, 3.1 times more Vitamin B5, 2.2 times more Vitamin B6, 23.3 times more Vitamin C, 53.5 times more Vitamin E and 35.8 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Microwaved All Styles Frozen Green Snap Beans provide similar amounts of Vitamin B9 per 100 calories.
• 100 calories of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E

Comparing minerals per 100 calories for Canned Kidney Beans vs Microwaved All Styles Frozen Green Snap Beans:

• 100 calories of Canned Kidney Beans have 38.8 times more Sodium than Microwaved All Styles Frozen Green Snap Beans.
• While 100 kcal of Microwaved All Styles Frozen Green Snap Beans contain 4.6 times more Calcium, 1.7 times more Iron, 2.7 times more Magnesium, 5 times more Manganese, 2.5 times more Potassium, 2.8 times more Selenium, 1.7 times more Zinc and 2.9 times more Water than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Microwaved All Styles Frozen Green Snap Beans contain similar levels of Copper and Phosphorus per 100 calories.
• 100 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Microwaved All Styles Frozen Green Snap Beans contain 4.1 times more Omega 3, 3.6 times more Sugars, more Fructose and 2 times more Fiber than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Microwaved All Styles Frozen Green Snap Beans offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Canned All Types Kidney Beans as well as Microwaved All Styles Frozen Green Snap Beans provide inadequate amounts of Omega 6 in 100 calories.