Comparing Nutrients in 1 pound Microwaved Green Snap Beans VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Microwaved Green Snap Beans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	5.16% 150kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	NA	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	NA	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	209% 271g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	9.07% 6.58g	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	% 6.53g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	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	18.7% 10.5g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	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	29.5% 0.35mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	139% 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	53.3% 213μg	447% 1787μg	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	36.8% 33mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Green Snap Beans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	25% 249mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	554% 5mg	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	47% 3.76mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	65.5% 1.5mg	197% 4.54mg	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	31.8% 222mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	43% 1465mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	11% 408g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Microwaved Green Snap Beans have 1.6 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.8 times more Vitamin B1, 2.9 times more Vitamin B2, 2.7 times more Vitamin B3, 2.6 times more Vitamin B5, 3.2 times more Vitamin B6 and 8.4 times more Vitamin B9 than Microwaved Green Snap Beans.

Comparing minerals per 1 pound for Microwaved Green Snap Beans vs California Red Kidney Beans:

• Microwaved Green Snap Beans have 7.7 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.5 times more Calcium, 12.2 times more Copper, 11.3 times more Iron, 5.7 times more Magnesium, 3 times more Manganese, 8.3 times more Phosphorus, 4.6 times more Potassium and 6.7 times more Zinc than Microwaved Green Snap Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans contain 10 times more Energy, 9.3 times more Carbohydrate, 7.3 times more Fiber and 10.5 times more Protein than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.