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

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Microwaved Green Snap Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	11.4% 330kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	NA	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	175% 228g	130g per day for Men 19-50 years
Sugars	44.4% 32.2g	4.4% 3.2g	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	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	% 14.4g	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	168% 64g	38g per day for Men 19-50 years
Protein	41.3% 23g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.73mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Green Snap Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	55% 550mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	240% 2.16mg	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	278% 22mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	144% 3.32mg	187% 4.3mg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	95% 3230mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	91% 10mg	11mg per day for Men 19-50 years
Water	24.3% 900g	18% 669g	3700g per day for Men 19-50 years

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

• Microwaved Green Snap Beans have 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 6.1 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Vitamin B1 and 2.8 times more Vitamin B9 than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 1 kg.

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

• Microwaved Green Snap Beans have 1.6 times more Calcium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Copper, 2.7 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 2.8 times more Phosphorus, 1.3 times more Potassium and 2.6 times more Zinc than Microwaved Green Snap Beans.

Comparison of macro-nutrients per 1 kilogram:

• Microwaved Green Snap Beans have 10.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.8 times more Energy, 3.6 times more Carbohydrate, 1.9 times more Fiber and 3.8 times more Protein than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.