Comparing Nutrients in 14 ounces Microwaved All Styles Frozen Green Snap Beans VS 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	4.5% 131kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	32.7% 0.52g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.3% 27.7g	69.6% 90g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	1.75% 1.27g	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	7.45% 5.4g	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	% 3.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.63g	NA	g per day for Men 19-50 years
Fiber	35.5% 13.5g	67% 25.4g	38g per day for Men 19-50 years
Protein	14% 7.86g	61.4% 34.4g	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	24% 0.29mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.92mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	36.6% 0.48mg	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	12% 47.6μg	129% 516μg	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	48.5% 43.7mg	5.3% 4.76mg	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	11% 1.67mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	191% 229μg	27.8% 33.3μg	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	24.2% 242mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	95% 0.86mg	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	39.7% 3.18mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	74.2% 1.7mg	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	24% 167mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	9.65% 357g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces 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 B2, 9.2 times more Vitamin C, 14 times more Vitamin E and 6.9 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 10.8 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 per 14 oz.

Comparing minerals per 14 ounces for Microwaved All Styles Frozen Green Snap Beans vs Boiled Kidney Beans:

• Microwaved All Styles Frozen Green Snap Beans have 1.7 times more Calcium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.3 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 3.3 times more Phosphorus, 1.7 times more Potassium and 3.2 times more Zinc than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Boiled All Types Kidney Beans have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Microwaved All Styles Frozen Green Snap Beans have 8.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.8 times more Energy, 1.3 times more Omega 3, 3.3 times more Carbohydrate, 1.9 times more Fiber and 4.4 times more Protein than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 14 oz.