Comparing Nutrients in 1 pound Boiled Royal Red Kidney Beans VS Canned Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Canned Yellow Snap Beans	20%	4%	76%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	19.2% 558kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.2% 99g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	NA	4.9% 3.54g	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	111% 42g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	77% 43g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	13% 0.17mg	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	84% 336μg	36.3% 145μg	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	24% 21.8mg	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	NA	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	149% 178μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	20% 200mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	19% 0.17mg	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	157% 12.6mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	39.4% 0.91mg	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	92% 644mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	50.4% 1715mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	76% 1139mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11.4% 423g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Royal Red Kidney Beans VS Canned Yellow Snap Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Royal Red Kidney Beans versus 1 lb of Canned Yellow Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Royal Red Kidney Beans vs Canned Yellow Snap Beans:

• 1 pound of Boiled Royal Red Kidney Beans has 6.3 times more Vitamin B1, 2.7 times more Vitamin B3, 1.7 times more Vitamin B5, 2.8 times more Vitamin B6 and 2.3 times more Vitamin B9 than Canned Yellow Snap Beans.
• While 1 lb of Canned Yellow Snap Beans, Solids with Salt contains 4 times more Vitamin C than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Canned Yellow Snap Beans provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C
• 1 pound of Canned Yellow Snap Beans have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Boiled Royal Red Kidney Beans as well as Canned Yellow Snap Beans, Solids with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Royal Red Kidney Beans vs Canned Yellow Snap Beans:

• 1 pound of Boiled Royal Red Kidney Beans has 1.7 times more Calcium, 6.9 times more Copper, 3.1 times more Iron, 3.2 times more Magnesium, 1.3 times more Manganese, 7.5 times more Phosphorus, 3.5 times more Potassium, 3 times more Selenium and 3.1 times more Zinc than Canned Yellow Snap Beans.
• While 1 lb of Canned Yellow Snap Beans, Solids with Salt contains 50.2 times more Sodium and 1.4 times more Water than Boiled Royal Red Kidney Beans.
• 1 pound of Canned Yellow Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Royal Red Kidney Beans has 6.2 times more Energy, 1.8 times more Omega 3, 4.9 times more Carbohydrate, 7.2 times more Fiber and 8.3 times more Protein than Canned Yellow Snap Beans.
• 1 pound of Canned Yellow Snap Beans provide inadequate amounts of Energy and Omega 3
• Both Boiled Royal Red Kidney Beans as well as Canned Yellow Snap Beans, Solids with Salt provide inadequate amounts of Omega 6 in one pound.