Comparing Nutrients in 1 pound Boiled Kidney Beans VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Boiled Kidney Beans	Green Snap Beans	Recommended Dietary Allowance
Energy	20% 576kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	2% 1.45g	20.4% 14.8g	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	8.7% 6.3g	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	% 6.85g	g per day for Men 19-50 years
Sucrose	NA	% 1.63g	g per day for Men 19-50 years
Fiber	76.4% 29g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	49% 0.64mg	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	147% 590μg	37.4% 150μg	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	6.05% 5.44mg	61.5% 55.3mg	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	0.91% 0.14mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	163% 195μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Green Snap Beans	Recommended Dietary Allowance
Calcium	16% 159mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	34.8% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.15% 86μg	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	126% 10mg	58.4% 4.67mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	42.6% 0.98mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	419% 189μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	89.4% 626mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11% 410g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2 times more Vitamin B1 and 3.9 times more Vitamin B9 than Raw Green Snap Beans.
• While Raw Green Snap Beans contain more Vitamin A, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 10.2 times more Vitamin C, 13.7 times more Vitamin E and 5.1 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Green Snap Beans have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled All Types Kidney Beans have 3.1 times more Copper, 2.2 times more Iron, 1.7 times more Magnesium, 2 times more Manganese, 3.6 times more Phosphorus, 1.9 times more Potassium, 1.8 times more Selenium and 4.2 times more Zinc than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Green Snap Beans have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 4.1 times more Energy, 2.5 times more Omega 3, 3.3 times more Carbohydrate, 2.4 times more Fiber and 4.7 times more Protein than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 10.2 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Green Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.