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

Macros Ratio

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

Macro Nutrients

	Boiled Yellow 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	87% 33g	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 Yellow Snap Beans	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	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 Yellow Snap Beans	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	46% 460mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	160% 13mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	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	55.7% 390mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	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	32.7% 3.6mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	24% 892g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yellow Snap Beans VS Canned Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Yellow 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 Boiled Yellow Snap Beans vs Canned Kidney Beans:

• 1 kilogram of Boiled Yellow Snap Beans has 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 Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 1.6 times more Vitamin B1, 1.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled and Drained Yellow Snap Beans.
• Both Boiled Yellow Snap Beans and Canned Kidney Beans provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Yellow Snap Beans have insufficient amounts of Vitamin B5
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled and Drained Yellow 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 Boiled Yellow Snap Beans vs Canned Kidney Beans:

• 1 kilogram of Boiled Yellow Snap Beans has 1.4 times more Calcium, 1.8 times more Manganese and 1.3 times more Potassium than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 1.3 times more Copper, 2.3 times more Phosphorus, 98.7 times more Sodium and 1.3 times more Zinc than Boiled and Drained Yellow Snap Beans.
• Both Boiled Yellow Snap Beans and Canned Kidney Beans contain similar levels of Iron, Magnesium and Water per one kilogram.
• Both Boiled and Drained Yellow 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 kilogram of Boiled Yellow Snap Beans has 2 times more Sugars than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 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 Yellow Snap Beans.
• Both Boiled Yellow Snap Beans and Canned Kidney Beans offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Boiled Yellow Snap Beans provide inadequate amounts of Energy
• Both Boiled and Drained Yellow Snap Beans as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.