Comparing Nutrients in 1 kilogram Canned Green Snap Beans VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	16%	67%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Canned Green Snap Beans	Red Kidney Beans	Recommended Dietary Allowance
Energy	7.6% 220kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	91% 1.45g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.2% 43.2g	471% 613g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	29% 21g	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	4.55% 3.3g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	50% 19g	400% 152g	38g per day for Men 19-50 years
Protein	20% 11g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	20% 180μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	305% 3.97mg	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	70% 280μg	985% 3940μg	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	31% 28mg	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	324% 389μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Red Kidney Beans	Recommended Dietary Allowance
Calcium	38% 380mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	133% 10.6mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	483% 11mg	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	28.6% 200mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	254% 28mg	11mg per day for Men 19-50 years
Water	25.2% 934g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans VS Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Canned Green Snap Beans has more Vitamin A and 6.9 times more Vitamin K than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 38 times more Vitamin B1, 4.7 times more Vitamin B2, 10.2 times more Vitamin B3, 3.9 times more Vitamin B5, 13.2 times more Vitamin B6, 14.1 times more Vitamin B9 and 1.6 times more Vitamin C than Drained Solids of Canned Green Snap Beans without Salt .
• 1 kilogram of Canned Green Snap Beans have insufficient amounts of Vitamin B1 and Vitamin B3
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Canned Green Snap Beans has 7.9 times more Water than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.2 times more Calcium, 20.6 times more Copper, 6.3 times more Iron, 10.6 times more Magnesium, 6.8 times more Manganese, 20.3 times more Phosphorus, 14.2 times more Potassium, 8 times more Selenium and 14 times more Zinc than Drained Solids of Canned Green Snap Beans without Salt .
• 1 kilogram of Canned Green Snap Beans lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Red Kidney Beans contains 15.3 times more Energy, 2.5 times more Omega 3, 14.2 times more Carbohydrate, 2.7 times more Sugars, 8 times more Fiber and 20.1 times more Protein than Drained Solids of Canned Green Snap Beans without Salt .
• 1 kilogram of Canned Green Snap Beans provide inadequate amounts of Energy
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.