Comparing Nutrients in 1 kilogram Yellow Snap Beans VS Boiled Sprouted Pinto Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Yellow Snap Beans	20%	3%	77%
Boiled Sprouted Pinto Beans with Salt	31%	12%	57%

Macro Nutrients

	Yellow Snap Beans	Boiled Sprouted Pinto Beans with Salt	Recommended Dietary Allowance
Energy	10.7% 310kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	73.8% 1.18g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	3.94% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.3g	27% 35g	130g per day for Men 19-50 years
Sugars	45% 32.7g	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	89.5% 34g	NA	38g per day for Men 19-50 years
Protein	32.5% 18g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Yellow Snap Beans	Boiled Sprouted Pinto Beans with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.8% 1.05mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	41.5% 0.54mg	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	93% 370μg	72.5% 290μg	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	181% 163mg	67.8% 61mg	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	27.3% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	360% 432μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Snap Beans	Boiled Sprouted Pinto Beans with Salt	Recommended Dietary Allowance
Calcium	37% 370mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	119% 1.07mg	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	130% 10.4mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	53.5% 1.23mg	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	54.3% 380mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	191% 2870mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24.4% 903g	25.2% 934g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Snap Beans VS Boiled Sprouted Pinto Beans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Yellow Snap Beans versus 1 kg of Boiled Sprouted Pinto Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Yellow Snap Beans vs Boiled Sprouted Pinto Beans with Salt:

• 1 kilogram of Yellow Snap Beans has 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.7 times more Vitamin C than Boiled Sprouted Pinto Beans with Salt.
• While 1 kg of Boiled and Drained Sprouted Pinto Beans with Salt contains 2.5 times more Vitamin B5 than Raw Yellow Snap Beans.
• Both Yellow Snap Beans and Boiled Sprouted Pinto Beans with Salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Yellow Snap Beans have insufficient amounts of Vitamin B5
• Both Raw Yellow Snap Beans as well as Boiled and Drained Sprouted Pinto Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Yellow Snap Beans vs Boiled Sprouted Pinto Beans with Salt:

• 1 kilogram of Yellow Snap Beans has 2.5 times more Calcium, 1.6 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Potassium and 1.4 times more Zinc than Boiled Sprouted Pinto Beans with Salt.
• While 1 kg of Boiled and Drained Sprouted Pinto Beans with Salt contains 1.6 times more Copper and 47.8 times more Sodium than Raw Yellow Snap Beans.
• Both Yellow Snap Beans and Boiled Sprouted Pinto Beans with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Sprouted Pinto Beans with Salt lack sufficient amounts of Calcium and Zinc
• Both Raw Yellow Snap Beans as well as Boiled and Drained Sprouted Pinto Beans with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yellow Snap Beans has 2 times more Carbohydrate than Boiled Sprouted Pinto Beans with Salt.
• While 1 kg of Boiled and Drained Sprouted Pinto Beans with Salt contains 3.3 times more Omega 3 than Raw Yellow Snap Beans.
• Both Yellow Snap Beans and Boiled Sprouted Pinto Beans with Salt offer comparable quantities of Protein per one kilogram.
• Both Raw Yellow Snap Beans as well as Boiled and Drained Sprouted Pinto Beans with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.