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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	16%	67%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Canned Green Snap Beans	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	3.44% 100kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	2.37% 0.4g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	204% 265g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	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	2.06% 1.5g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.73g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	297% 113g	38g per day for Men 19-50 years
Protein	9.07% 5.1g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.84% 0.93mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	138% 1.8mg	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	31.8% 127μg	446% 1783μg	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	14% 12.7mg	22.7% 20.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	17.2% 172mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	504% 4.54mg	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	60% 4.8mg	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	219% 5.03mg	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	13% 91mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	110% 12mg	11mg per day for Men 19-50 years
Water	11.4% 424g	1.46% 54g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Green Snap Beans has more Vitamin A than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 24.4 times more Vitamin B1, 5.2 times more Vitamin B2, 10.2 times more Vitamin B3, 3.9 times more Vitamin B5, 13.2 times more Vitamin B6, 14 times more Vitamin B9 and 1.6 times more Vitamin C than Drained Solids of Canned Green Snap Beans without Salt .
• 1 pound of Canned Green Snap Beans have insufficient amounts of Vitamin B1 and Vitamin B3
• 1 pound of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Green Snap Beans has 7.8 times more Water than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 3.4 times more Calcium, 29.4 times more Copper, 8.2 times more Iron, 10.6 times more Magnesium, 6.8 times more Manganese, 20.3 times more Phosphorus, 14 times more Potassium, 8 times more Selenium and 13.3 times more Zinc than Drained Solids of Canned Green Snap Beans without Salt .
• 1 pound of Canned Green Snap Beans lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Royal Red Kidney Beans contains 15 times more Energy, 13.5 times more Carbohydrate, 13.1 times more Fiber and 22.6 times more Protein than Drained Solids of Canned Green Snap Beans without Salt .
• Both Canned Green Snap Beans and Royal Red Kidney Beans offer comparable quantities of Omega 3 per one pound.
• 1 pound of Canned Green Snap Beans provide inadequate amounts of Energy
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.