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Comparing Nutrients in 300 calories Canned Kidney BeansVS Microwaved Green Snap Beans

Weight per 300 calories

Canned Kidney Beans
357g
Microwaved Green Snap Beans
909g

Canned Kidney Beans have 2.5 times more energy per 100g than Microwaved Green Snap Beans. It has average energy density when compared to other foods. Microwaved Green Snap Beans having low energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Microwaved Green Snap Beans?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans
25%
6%
69%
Microwaved Green Snap Beans
23%
11%
66%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
2.2%2.14g
Fat
4.7%4.55g
2.14 gvs4.55 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
1.57%0.5g
Saturated Fat
NA
0.5 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
18.3%0.29g
Omega 3
NA
0.29 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
2.23%0.38g
Omega 6
NA
0.38 gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
NA
0 mgvsNA mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
40%51.8g
Carbohydrate
45%58.3g
51.8 gvs58.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
9.1%6.6g
Sugars
40.4%29.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.6 gvs29.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
0%0g
Fructose
18%13g
≤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]
0 gvs13 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
%0g
Glucose
%13g
0 gvs13 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
%6.6g
Sucrose
%3g
6.6 gvs3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
40.4%15.4g
Fiber
81.3%31g
15.4 gvs31 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
33.3%18.6g
Protein
37.5%21g
18.6 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

NA
Vitamin A
NA
RAE, retinol activity equivalents
NA μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
34.5%0.41mg
Vitamin B1
59%0.71mg
Thiamine
0.41 mgvs0.71 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
14%0.18mg
Vitamin B2
52.4%0.68mg
Riboflavin
0.18 mgvs0.68 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
9.17%1.47mg
Vitamin B3
44%7.03mg
Niacin, nicotinic acid, niacinamide
1.47 mgvs7.03 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
9.86%0.49mg
Vitamin B5
54.5%2.73mg
Pantothenic acid
0.49 mgvs2.73 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
20.3%0.26mg
Vitamin B6
86.7%1.13mg
Pyridoxine
0.26 mgvs1.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
32%129μg
Vitamin B9
107%427μg
Folates and Folic Acid
129 μgvs427 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
4.76%4.3mg
Vitamin C
73.7%66.4mg
Ascorbic acid
4.3 mgvs66.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
0.48%0.071mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.071 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
12.2%14.6μg
Vitamin K
NA
Phytomenadione or phylloquinone
14.6 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

12%121mg
Calcium
50%500mg
121 mgvs500 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
53.6%0.48mg
Copper
91%0.82mg
0.48 mgvs0.82 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
52.2%4.18mg
Iron
94%7.55mg
4.18 mgvs7.55 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
23%96mg
Magnesium
60.6%255mg
96 mgvs255 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
26%0.6mg
Manganese
131%3mg
0.6 mgvs3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
46%321mg
Phosphorus
63.6%445mg
321 mgvs445 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
25%846mg
Potassium
86.4%2936mg
846 mgvs2936 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
5.84%3.2μg
Selenium
NA
3.2 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
70.5%1057mg
Sodium
1.8%27.3mg
1057 mgvs27.3 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
15%1.64mg
Zinc
31.4%3.45mg
1.64 mgvs3.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
7.53%279g
Water
22%819g
279 gvs819 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Microwaved Green Snap Beans:
Comparing minerals per 300 calories for Canned Kidney Beans vs Microwaved Green Snap Beans:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: