Comparing Nutrients in 1 kilogram Cooked Frozen Green Snap Beans with Salt VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Snap Beans with Salt	18%	5%	77%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Frozen Green Snap Beans with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	9.66% 280kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.5g	460% 598g	130g per day for Men 19-50 years
Sugars	26% 19g	NA	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	79% 30g	655% 249g	38g per day for Men 19-50 years
Protein	26.6% 15g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Snap Beans with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.83mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	57.5% 230μg	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	45.6% 41mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	318% 381μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Snap Beans with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	42% 420mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	1222% 11mg	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	82.5% 6.6mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	125% 2.88mg	435% 10mg	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	579% 4050mg	700mg per day for Men 19-50 years
Potassium	46.8% 1590mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	163% 2450mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	24.7% 914g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Green Snap Beans with Salt VS California Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Green Snap Beans with Salt vs California Red Kidney Beans:

• 1 kilogram of Cooked Frozen Green Snap Beans with Salt has more Vitamin A than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 15.1 times more Vitamin B1, 2.4 times more Vitamin B2, 5.4 times more Vitamin B3, 15.9 times more Vitamin B5, 6.6 times more Vitamin B6 and 17.1 times more Vitamin B9 than Boiled Frozen Green Snap Beans, drained with Salt.
• Both Cooked Frozen Green Snap Beans with Salt and California Red Kidney Beans provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Cooked Frozen Green Snap Beans with Salt have insufficient amounts of Vitamin B5
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled Frozen Green Snap Beans, drained with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Green Snap Beans with Salt vs California Red Kidney Beans:

• 1 kilogram of Cooked Frozen Green Snap Beans with Salt has 22.3 times more Sodium and 7.8 times more Water than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 4.6 times more Calcium, 18.6 times more Copper, 14.2 times more Iron, 8.4 times more Magnesium, 3.5 times more Manganese, 14 times more Phosphorus, 9.4 times more Potassium, 8 times more Selenium and 10.6 times more Zinc than Boiled Frozen Green Snap Beans, drained with Salt.
• 1 kilogram of Cooked Frozen Green Snap Beans with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw California Red Kidney Beans contains 11.8 times more Energy, 1.8 times more Omega 3, 9.3 times more Carbohydrate, 8.3 times more Fiber and 16.4 times more Protein than Boiled Frozen Green Snap Beans, drained with Salt.
• 1 kilogram of Cooked Frozen Green Snap Beans with Salt provide inadequate amounts of Energy
• Both Boiled Frozen Green Snap Beans, drained with Salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.