Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Microwaved All Styles Frozen Green Snap Beans

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	43.8% 1270kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	82.5% 1.32g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	53.7% 69.8g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	36% 26g	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	18.8% 13.6g	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	% 8.3g	g per day for Men 19-50 years
Sucrose	NA	% 4.1g	g per day for Men 19-50 years
Fiber	168% 64g	89.5% 34g	38g per day for Men 19-50 years
Protein	155% 86.7g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	48.5% 0.63mg	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	325% 1300μg	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	122% 110mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	481% 577μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	35% 350mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	73.3% 0.66mg	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	278% 22mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	143% 3.3mg	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	197% 1380mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	18% 669g	24.3% 899g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Microwaved All Styles Frozen Green Snap Beans:

• Boiled All Types Kidney Beans have 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.
• While Microwaved All Styles Frozen Green Snap Beans contain 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.
• Both Boiled All Types Kidney Beans and Microwaved All Styles Frozen Green Snap Beans have similar amounts of Vitamin B3 per 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Microwaved All Styles Frozen Green Snap Beans:

• Boiled All Types Kidney Beans have 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.
• While Microwaved All Styles Frozen Green Snap Beans contain 1.7 times more Calcium and 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Microwaved All Styles Frozen Green Snap Beans have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 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.
• While Microwaved All Styles Frozen Green Snap Beans contain 8.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Microwaved All Styles Frozen Green Snap Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 kg.