Comparing Nutrients in 14 ounces Microwaved Green Snap Beans VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Microwaved Green Snap Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.5% 131kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	NA	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.6% 25.4g	68.4% 89g	130g per day for Men 19-50 years
Sugars	17.6% 12.8g	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	7.94% 5.75g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	35.5% 13.5g	97% 37g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	31.8% 0.41mg	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	46.6% 187μg	73.4% 294μg	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	32% 29mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Green Snap Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	22% 218mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	127% 1.15mg	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	41% 3.3mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	57.3% 1.3mg	55% 1.26mg	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	27.8% 194mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	37.7% 1282mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	NA	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	9.66% 357g	7.18% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Green Snap Beans VS Boiled California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Microwaved Green Snap Beans versus 14 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Microwaved Green Snap Beans vs Boiled California Red Kidney Beans:

• 14 ounces of Microwaved Green Snap Beans have 1.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 6.1 times more Vitamin C than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 1.7 times more Vitamin B1 and 1.6 times more Vitamin B9 than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Microwaved Green Snap Beans vs Boiled California Red Kidney Beans:

• 14 ounces of Microwaved Green Snap Beans have 1.3 times more Water than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 3.2 times more Copper, 3.6 times more Iron, 1.7 times more Magnesium, 2.8 times more Phosphorus, 1.3 times more Potassium and 2.3 times more Zinc than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Boiled California Red Kidney Beans contain similar levels of Calcium and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled California Red Kidney Beans contain 3.8 times more Energy, 3.5 times more Carbohydrate, 2.7 times more Fiber and 4 times more Protein than Microwaved Green Snap Beans.
• 14 ounces of Microwaved Green Snap Beans provide inadequate amounts of Energy