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

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Snap Beans	18%	5%	77%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	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	0.98% 0.95g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	18.7% 0.3g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	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	26.3% 34.2g	204% 265g	130g per day for Men 19-50 years
Sugars	14% 10g	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	6.5% 4.7g	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	% 4.17g	NA	g per day for Men 19-50 years
Sucrose	% 1.13g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	297% 113g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Snap Beans	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.8% 0.41mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.43% 0.47mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	17% 68μg	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	65% 58.5mg	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	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	169% 203μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Snap Beans	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	19% 191mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	48% 3.86mg	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	72.8% 1.67mg	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	20.7% 145mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	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	10.7% 1.18mg	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: Frozen Green Snap Beans VS Royal Red Kidney Beans per 1 lb

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

• 1 pound of Frozen Green Snap Beans has more Vitamin A and 2.9 times more Vitamin C than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 4 times more Vitamin B1, 2.6 times more Vitamin B2, 4.2 times more Vitamin B3, 7.5 times more Vitamin B5, 9 times more Vitamin B6 and 26.2 times more Vitamin B9 than Unprepared Frozen Green Snap Beans.
• 1 pound of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Unprepared Frozen Green Snap Beans 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 Frozen Green Snap Beans vs Royal Red Kidney Beans:

• 1 pound of 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 3.1 times more Calcium, 20.4 times more Copper, 10.2 times more Iron, 6.3 times more Magnesium, 3 times more Manganese, 12.7 times more Phosphorus, 7.2 times more Potassium, 5.3 times more Selenium and 10.2 times more Zinc than Unprepared Frozen Green Snap Beans.
• 1 pound of 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, 2.3 times more Omega 3, 7.7 times more Carbohydrate, 9.6 times more Fiber and 14.2 times more Protein than Unprepared Frozen Green Snap Beans.
• 1 pound of Frozen Green Snap Beans provide inadequate amounts of Energy
• Both Unprepared Frozen Green Snap Beans as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.