Comparing Nutrients in 100 calories Yellow Snap Beans VS Boiled Sprouted Pinto Beans with Salt

Weight per 100 calories

• Yellow Snap Beans: 323g
• Boiled Sprouted Pinto Beans with Salt: 500g

Yellow Snap Beans have 1.6 times more energy per 100g than Boiled Sprouted Pinto Beans with Salt. It has low energy density when compared to other foods. Boiled and Drained Sprouted Pinto Beans with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Yellow Snap Beans or Boiled Sprouted Pinto Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Yellow Snap Beans	20%	3%	77%
Boiled Sprouted Pinto Beans with Salt	31%	12%	57%

Macro Nutrients

	Yellow Snap Beans	Boiled Sprouted Pinto Beans with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	13.5% 17.5g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	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	29% 11g	NA	38g per day for Men 19-50 years
Protein	10.5% 5.87g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Yellow Snap Beans	Boiled Sprouted Pinto Beans with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	22.7% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.06% 0.3mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	20.8% 0.27mg	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	30% 119μg	36.3% 145μg	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	58.4% 52.6mg	34% 30.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.8% 1.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	116% 139μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Snap Beans	Boiled Sprouted Pinto Beans with Salt	Recommended Dietary Allowance
Calcium	12% 119mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	59.4% 0.54mg	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	42% 3.35mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	26.7% 0.62mg	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	17.5% 123mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	20% 674mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.94μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.4mg	96% 1435mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	7.87% 291g	12.6% 467g	3700g per day for Men 19-50 years

Yellow Snap Beans VS Boiled Sprouted Pinto Beans With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Yellow Snap Beans or Boiled Sprouted Pinto Beans with Salt?

Lets compare vitamin content per 100 calories of Yellow Snap Beans vs Boiled Sprouted Pinto Beans with Salt:

• 100 calories of Yellow Snap Beans have 1.7 times more Vitamin C than Boiled Sprouted Pinto Beans with Salt.
• While 100 kcal of Boiled and Drained Sprouted Pinto Beans with Salt contain 1.5 times more Vitamin B3 and 3.9 times more Vitamin B5 than Raw Yellow Snap Beans.
• Both Yellow Snap Beans and Boiled Sprouted Pinto Beans with Salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9 per 100 calories.
• Both Raw Yellow Snap Beans as well as Boiled and Drained Sprouted Pinto Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Yellow Snap Beans vs Boiled Sprouted Pinto Beans with Salt:

• 100 calories of Yellow Snap Beans have 1.6 times more Calcium and 1.4 times more Potassium than Boiled Sprouted Pinto Beans with Salt.
• While 100 kcal of Boiled and Drained Sprouted Pinto Beans with Salt contain 2.4 times more Copper, 1.6 times more Selenium, 74.1 times more Sodium and 1.6 times more Water than Raw Yellow Snap Beans.
• Both Yellow Snap Beans and Boiled Sprouted Pinto Beans with Salt contain similar levels of Iron, Magnesium, Manganese, Phosphorus and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Yellow Snap Beans have 1.3 times more Carbohydrate than Boiled Sprouted Pinto Beans with Salt.
• While 100 kcal of Boiled and Drained Sprouted Pinto Beans with Salt contain 5.1 times more Omega 3 and 1.6 times more Protein than Raw Yellow Snap Beans.
• Both Yellow Snap Beans and Boiled Sprouted Pinto Beans with Salt offer comparable quantities of Energy per 100 calories.
• Both Raw Yellow Snap Beans as well as Boiled and Drained Sprouted Pinto Beans with Salt provide inadequate amounts of Omega 6 in 100 calories.