Comparing Nutrients in 1 kilogram Royal Red Kidney Beans VS Canned Green Snap Beans with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%

Macro Nutrients

	Royal Red Kidney Beans	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	113% 3290kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	95% 1.52g	34.4% 0.55g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	449% 583g	25% 32.7g	130g per day for Men 19-50 years
Sugars	NA	17.2% 12.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	655% 249g	39.5% 15g	38g per day for Men 19-50 years
Protein	452% 253g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	325% 3.9mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.96mg	23% 0.3mg	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	983% 3930μg	65% 260μg	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	50% 45mg	24.4% 22mg	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	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	242% 290μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	131% 1310mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	1111% 10mg	41% 0.37mg	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	1088% 87mg	128% 10mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	482% 11mg	89% 2.05mg	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	580% 4060mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	396% 13460mg	27% 920mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	128% 1920mg	1500mg per day for Men 19-50 years
Zinc	242% 26.6mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	3.2% 119g	25.7% 951g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Canned Green Snap Beans with Liquids and Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Royal Red Kidney Beans versus 1 kg of Canned Green Snap Beans with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Royal Red Kidney Beans vs Canned Green Snap Beans with Liquids and Salt:

• 1 kilogram of Royal Red Kidney Beans has 26 times more Vitamin B1, 12 times more Vitamin B2, 10.5 times more Vitamin B3, 7.3 times more Vitamin B5, 13.2 times more Vitamin B6, 15.1 times more Vitamin B9 and 2 times more Vitamin C than Canned Green Snap Beans with Liquids and Salt.
• 1 kilogram of Canned Green Snap Beans with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Royal Red Kidney Beans as well as Canned Green Snap Beans Solids and Liquids with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Royal Red Kidney Beans vs Canned Green Snap Beans with Liquids and Salt:

• 1 kilogram of Royal Red Kidney Beans has 4.5 times more Calcium, 27 times more Copper, 8.5 times more Iron, 10.6 times more Magnesium, 5.4 times more Manganese, 22.6 times more Phosphorus, 14.6 times more Potassium, more Selenium and 7.4 times more Zinc than Canned Green Snap Beans with Liquids and Salt.
• While 1 kg of Canned Green Snap Beans Solids and Liquids with Salt contains 14.8 times more Sodium and 8 times more Water than Raw Royal Red Kidney Beans.
• 1 kilogram of Canned Green Snap Beans with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Royal Red Kidney Beans has 21.9 times more Energy, 2.8 times more Omega 3, 17.8 times more Carbohydrate, 16.6 times more Fiber and 35.2 times more Protein than Canned Green Snap Beans with Liquids and Salt.
• 1 kilogram of Canned Green Snap Beans with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Raw Royal Red Kidney Beans as well as Canned Green Snap Beans Solids and Liquids with Salt provide inadequate amounts of Omega 6 in one kilogram.