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

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Microwaved Green Snap Beans	Canned Kidney Beans	Recommended Dietary Allowance
Energy	11.4% 330kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	NA	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	NA	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	NA	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	112% 145g	130g per day for Men 19-50 years
Sugars	44.4% 32.2g	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	20% 14.5g	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	% 14.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 18.5g	g per day for Men 19-50 years
Fiber	89.5% 34g	113% 43g	38g per day for Men 19-50 years
Protein	41.3% 23g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.73mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	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	118% 470μg	90% 360μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	81% 73mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Green Snap Beans	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	55% 550mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	104% 8.3mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	144% 3.32mg	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	70% 490mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	95% 3230mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	NA	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	34.5% 3.8mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	24.3% 900g	21% 780g	3700g per day for Men 19-50 years

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

• Microwaved Green Snap Beans have 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 2.2 times more Vitamin B5, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 6.1 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Vitamin B1 than Microwaved Green Snap Beans.

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

• Microwaved Green Snap Beans have 1.6 times more Calcium, 2 times more Manganese and 1.4 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Copper, 1.4 times more Iron, 1.8 times more Phosphorus and 98.7 times more Sodium than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Canned All Types Kidney Beans have similar amounts of Magnesium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Microwaved Green Snap Beans have 1.7 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.5 times more Energy, 2.3 times more Carbohydrate, 1.3 times more Fiber and 2.3 times more Protein than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.