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

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	5.16% 150kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	37.4% 0.6g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	2.6% 0.44g	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	204% 265g	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	297% 113g	38g per day for Men 19-50 years
Protein	16% 9g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Royal 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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	13.6% 54.4μg	446% 1783μg	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	22.7% 20.4mg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	27.7% 277mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	45.4% 3.63mg	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	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	27.2% 191mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	110% 12mg	11mg per day for Men 19-50 years
Water	11% 408g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved All Styles Frozen Green Snap Beans VS Royal Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Microwaved All Styles Frozen 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 Microwaved All Styles Frozen Green Snap Beans vs Royal Red Kidney Beans:

• 1 pound of Microwaved All Styles Frozen Green Snap Beans has 2.4 times more Vitamin C than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 5.3 times more Vitamin B1, 2.3 times more Vitamin B2, 4.3 times more Vitamin B3, 4.6 times more Vitamin B5, 6.3 times more Vitamin B6 and 32.8 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.

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

• 1 pound of Microwaved All Styles Frozen Green Snap Beans has 7.6 times more Water than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 2.1 times more Calcium, 15.2 times more Copper, 10.9 times more Iron, 4.8 times more Magnesium, 3.4 times more Manganese, 9.7 times more Phosphorus, 5.7 times more Potassium, 3.2 times more Selenium and 8.6 times more Zinc than Microwaved All Styles Frozen Green Snap Beans.
• 1 pound of Microwaved All Styles Frozen Green Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Royal Red Kidney Beans contains 10 times more Energy, 8.4 times more Carbohydrate, 7.3 times more Fiber and 12.8 times more Protein than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Royal Red Kidney Beans offer comparable quantities of Omega 3 per one pound.
• 1 pound of Microwaved All Styles Frozen Green Snap Beans provide inadequate amounts of Energy
• Both Microwaved All Styles Frozen Green Snap Beans as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.