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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Snap Beans	18%	6%	76%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Green Snap Beans	Canned Kidney Beans	Recommended Dietary Allowance
Energy	12% 350kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.6% 78.8g	112% 145g	130g per day for Men 19-50 years
Sugars	50% 36.3g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	84.2% 32g	113% 43g	38g per day for Men 19-50 years
Protein	33.8% 19g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Snap Beans	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	35.6% 320μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.6% 0.97mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	57% 0.74mg	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	82.5% 330μg	90% 360μg	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	108% 97mg	13.3% 12mg	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	30.7% 4.6mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	399% 479μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Snap Beans	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	44% 440mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	150% 1.35mg	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	81.3% 6.5mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	73% 1.68mg	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	41.4% 290mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	43% 1460mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	24% 892g	21% 780g	3700g per day for Men 19-50 years

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

• Boiled and Drained Green Snap Beans have 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 8.1 times more Vitamin C, 23 times more Vitamin E and 11.7 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Vitamin B1, 1.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled and Drained Green Snap Beans.
• Both Boiled and Drained Green Snap Beans and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 1 kg.
• Both Boiled and Drained Green Snap Beans as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Green Snap Beans have 1.3 times more Calcium and 1.7 times more Manganese than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium, 3.1 times more Phosphorus, 1.6 times more Potassium, 4.5 times more Selenium, 296 times more Sodium and 1.8 times more Zinc than Boiled and Drained Green Snap Beans.
• Both Boiled and Drained Green Snap Beans and Canned All Types Kidney Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Green Snap Beans have 2 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Energy, 1.8 times more Carbohydrate, 1.3 times more Fiber and 2.8 times more Protein than Boiled and Drained Green Snap Beans.
• Both Boiled and Drained Green Snap Beans and Canned All Types Kidney Beans have similar amounts of Omega 3 per 1 kg.
• Both Boiled and Drained Green Snap Beans as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.