Comparing Nutrients in 1 pound Microwaved All Styles Frozen Green Snap Beans VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	5.16% 150kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	37.4% 0.6g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.7g	78% 102g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	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	8.5% 6.17g	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	% 3.76g	NA	g per day for Men 19-50 years
Sucrose	% 1.86g	NA	g per day for Men 19-50 years
Fiber	40.6% 15.4g	111% 42g	38g per day for Men 19-50 years
Protein	16% 9g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	36.3% 0.47mg	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	13.6% 54.4μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.4% 50mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	218% 262μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	27.7% 277mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	146% 1.3mg	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	45.4% 3.63mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	62.7% 1.44mg	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	27.2% 191mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	11% 408g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Microwaved All Styles Frozen Green Snap Beans vs Boiled California Red Kidney Beans:

• Microwaved All Styles Frozen Green Snap Beans have 1.7 times more Vitamin B2 and 9.2 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 6.2 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 per 1 lb.

Comparing minerals per 1 pound for Microwaved All Styles Frozen Green Snap Beans vs Boiled California Red Kidney Beans:

• Microwaved All Styles Frozen Green Snap Beans have 1.3 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.4 times more Copper, 3.7 times more Iron, 1.7 times more Magnesium, 3.3 times more Phosphorus, 1.8 times more Potassium and 2.8 times more Zinc than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Boiled California Red Kidney Beans have similar amounts of Calcium, Manganese and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Microwaved All Styles Frozen Green Snap Beans have 4.1 times more Omega 3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.8 times more Energy, 3.2 times more Carbohydrate, 2.7 times more Fiber and 4.6 times more Protein than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 lb.