Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Boiled Kidney Beans	Green Snap Beans	Recommended Dietary Allowance
Energy	43.8% 1270kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	45% 32.6g	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	19% 14g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	168% 64g	71% 27g	38g per day for Men 19-50 years
Protein	155% 86.7g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	108% 1.4mg	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	82.5% 330μg	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	13.3% 12mg	136% 122mg	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	2% 0.3mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	358% 430μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Green Snap Beans	Recommended Dietary Allowance
Calcium	35% 350mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.75% 190μg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	94% 2.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	924% 416μg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	62% 2110mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	18% 669g	24.4% 903g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Green Snap Beans:

• Boiled All Types Kidney Beans have 2 times more Vitamin B1 and 3.9 times more Vitamin B9 than Raw Green Snap Beans.
• While Raw Green Snap Beans contain more Vitamin A, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 10.2 times more Vitamin C, 13.7 times more Vitamin E and 5.1 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Green Snap Beans have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Green Snap Beans:

• Boiled All Types Kidney Beans have 3.1 times more Copper, 2.2 times more Iron, 1.7 times more Magnesium, 2 times more Manganese, 3.6 times more Phosphorus, 1.9 times more Potassium, 1.8 times more Selenium and 4.2 times more Zinc than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Green Snap Beans have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 4.1 times more Energy, 2.5 times more Omega 3, 3.3 times more Carbohydrate, 2.4 times more Fiber and 4.7 times more Protein than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 10.2 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Green Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.