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

Weight per 100 calories

• Microwaved All Styles Frozen Green Snap Beans: 303g
• Boiled Kidney Beans: 78.7g

Boiled All Types Kidney Beans have 3.8 times more energy per unit of mass than Microwaved All Styles Frozen Green Snap Beans, which is average in comparison to other foods. Microwaved All Styles Frozen Green Snap Beans having low energy density.

Which food has more nutrients per 100 calories - Microwaved All Styles Frozen Green Snap Beans or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.24g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	8.37% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	14% 18g	130g per day for Men 19-50 years
Sugars	11% 7.88g	0.35% 0.25g	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	5.7% 4.12g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.24g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	13.3% 5.04g	38g per day for Men 19-50 years
Protein	10.7% 6g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	3.46% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	7.27% 0.094mg	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	9.1% 36.4μg	25.6% 102μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	37% 33.3mg	1.05% 0.94mg	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	8.5% 1.27mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	18.5% 185mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	19% 0.17mg	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	30.3% 2.42mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	7.87% 33mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	14.7% 0.34mg	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	18% 127mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	9.38% 319mg	3400mg per day for Men 19-50 years
Selenium	5.5% 3.03μg	1.57% 0.87μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.1mg	0.052% 0.79mg	1500mg per day for Men 19-50 years
Zinc	8.54% 0.94mg	7.16% 0.79mg	11mg per day for Men 19-50 years
Water	7.37% 273g	1.42% 52.7g	3700g per day for Men 19-50 years

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

• Microwaved All Styles Frozen Green Snap Beans have 1.8 times more Vitamin B1, 6.8 times more Vitamin B2, 3.2 times more Vitamin B3, 2.9 times more Vitamin B5, 2 times more Vitamin B6, 35.3 times more Vitamin C, 53.9 times more Vitamin E and 26.4 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.

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

• Microwaved All Styles Frozen Green Snap Beans have 6.7 times more Calcium, 1.4 times more Iron, 2.7 times more Magnesium, 3 times more Manganese, 2.3 times more Potassium, 3.5 times more Selenium and 5.2 times more Water than Boiled All Types Kidney Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Boiled All Types Kidney Beans have similar amounts of Copper, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Microwaved All Styles Frozen Green Snap Beans have 3.2 times more Fat, 3 times more Omega 3, 2.9 times more Omega 6, 31.3 times more Sugars and 2 times more Fiber than Boiled All Types Kidney Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Microwaved All Styles Frozen Green Snap Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 100 kcal.