Comparing Nutrients in 14 ounces Canned Kidney Beans VS Canned Yellow Snap Beans with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Canned Yellow Snap Beans with Liquids and Salt	18%	5%	77%

Macro Nutrients

	Canned Kidney Beans	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	11.5% 333kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	10.7% 14g	130g per day for Men 19-50 years
Sugars	10% 7.34g	3.4% 2.46g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	37% 20.7g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	9.16% 0.12mg	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	35.7% 143μg	18% 71.4μg	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	5.3% 4.76mg	15% 13.5mg	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	0.53% 0.079mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	103% 124μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	13.5% 135mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	31% 0.28mg	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	58% 4.64mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	58% 1.33mg	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	51% 357mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	68.5% 1028mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.37% 310g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Canned Yellow Snap Beans with Liquids and Salt:

• Canned All Types Kidney Beans have 4.6 times more Vitamin B1, 2.1 times more Vitamin B3, 1.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 2 times more Vitamin B9 than Canned Yellow Snap Beans Solids and Liquids with Salt.
• While Canned Yellow Snap Beans Solids and Liquids with Salt contain 2.8 times more Vitamin C and 7.6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Yellow Snap Beans Solids and Liquids with Salt have similar amounts of Vitamin B2 per 14 oz.
• Both Canned All Types Kidney Beans as well as Canned Yellow Snap Beans Solids and Liquids with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Canned Yellow Snap Beans with Liquids and Salt:

• Canned All Types Kidney Beans have 1.4 times more Calcium, 1.9 times more Copper, 1.3 times more Iron, 2.1 times more Magnesium, 4.7 times more Phosphorus, 2.4 times more Potassium, 4.5 times more Selenium and 2.3 times more Zinc than Canned Yellow Snap Beans Solids and Liquids with Salt.
• While Canned Yellow Snap Beans Solids and Liquids with Salt contain 2 times more Manganese than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Yellow Snap Beans Solids and Liquids with Salt have similar amounts of Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans have 5.6 times more Energy, 2.6 times more Omega 3, 4.1 times more Carbohydrate, 3 times more Sugars, 2.9 times more Fiber and 6.5 times more Protein than Canned Yellow Snap Beans Solids and Liquids with Salt.
• Both Canned All Types Kidney Beans as well as Canned Yellow Snap Beans Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.