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

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Snap Beans	18%	5%	77%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Frozen Green Snap Beans	Canned Kidney Beans	Recommended Dietary Allowance
Energy	11.4% 330kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	58% 75.4g	112% 145g	130g per day for Men 19-50 years
Sugars	30.5% 22g	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	14.3% 10.4g	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	% 9.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 18.5g	g per day for Men 19-50 years
Fiber	68.4% 26g	113% 43g	38g per day for Men 19-50 years
Protein	32% 18g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Snap Beans	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	30% 270μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	37.5% 150μg	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	143% 129mg	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	28% 4.2mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	373% 448μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Snap Beans	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	42% 420mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	106% 8.5mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	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	45.7% 320mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	24.3% 899g	21% 780g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Green Snap Beans has 1.8 times more Vitamin B2, 1.2 times more Vitamin B3, 10.8 times more Vitamin C, 21 times more Vitamin E and 10.9 times more Vitamin K than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 1.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.4 times more Vitamin B9 than Unprepared Frozen Green Snap Beans.
• Both Frozen Green Snap Beans and Canned Kidney Beans provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Unprepared Frozen Green Snap Beans as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Green Snap Beans has 1.2 times more Calcium and 2.2 times more Manganese than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 2.8 times more Copper, 1.4 times more Iron, 2.8 times more Phosphorus, 1.3 times more Potassium, 98.7 times more Sodium and 1.8 times more Zinc than Unprepared Frozen Green Snap Beans.
• Both Frozen Green Snap Beans and Canned Kidney Beans contain similar levels of Magnesium and Water per one kilogram.
• Both Unprepared Frozen Green Snap Beans as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned All Types Kidney Beans contains 2.5 times more Energy, 1.9 times more Carbohydrate, 1.7 times more Fiber and 2.9 times more Protein than Unprepared Frozen Green Snap Beans.
• Both Frozen Green Snap Beans and Canned Kidney Beans offer comparable quantities of Omega 3 and Sugars per one kilogram.
• 1 kilogram of Frozen Green Snap Beans provide inadequate amounts of Energy
• Both Unprepared Frozen Green Snap Beans as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.