Comparing Nutrients in 300 calories Boiled Kidney Beans VS Cooked Frozen Yellow Snap Beans with Salt

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Cooked Frozen Yellow Snap Beans with Salt: 1071g

Boiled Kidney Beans have 4.5 times more energy per 100g than Cooked Frozen Yellow Snap Beans with Salt. It has average energy density when compared to other foods. Boiled Frozen Yellow Snap Beans, drained with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Cooked Frozen Yellow Snap Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked Frozen Yellow Snap Beans with Salt	18%	5%	77%

Macro Nutrients

	Boiled Kidney Beans	Cooked Frozen Yellow Snap Beans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	1.88% 1.82g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	2.27% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	53% 69g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	27.8% 20g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.8% 15g	84.6% 32g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked Frozen Yellow Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.14% 64.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	49.5% 0.64mg	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	76.8% 307μg	61.6% 246μg	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	3.15% 2.83mg	49% 44mg	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	0.47% 0.071mg	2.86% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	340% 408μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Frozen Yellow Snap Beans with Salt	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	52.5% 525mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	72.6% 0.65mg	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	65.6% 5.24mg	118% 9.43mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	61.2% 257mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	150% 3.46mg	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	46.6% 326mg	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	175% 2625mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	46.8% 5.14mg	11mg per day for Men 19-50 years
Water	4.27% 158g	26.5% 980g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Cooked Frozen Yellow Snap Beans with Salt:

• Boiled All Types Kidney Beans have 1.2 times more Vitamin B9 than Boiled Frozen Yellow Snap Beans, drained with Salt.
• While Boiled Frozen Yellow Snap Beans, drained with Salt contain more Vitamin A, 7 times more Vitamin B2, 3 times more Vitamin B3, 2.3 times more Vitamin B6, 15.5 times more Vitamin C and 20.6 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Frozen Yellow Snap Beans, drained with Salt have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Boiled Frozen Yellow Snap Beans, drained with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Cooked Frozen Yellow Snap Beans with Salt:

• Boiled Frozen Yellow Snap Beans, drained with Salt contain 6.4 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 2.6 times more Magnesium, 3.4 times more Manganese, 1.4 times more Potassium, 1.6 times more Selenium, 1111.3 times more Sodium, 2.2 times more Zinc and 6.2 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Frozen Yellow Snap Beans, drained with Salt have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have 1.3 times more Protein than Boiled Frozen Yellow Snap Beans, drained with Salt.
• While Boiled Frozen Yellow Snap Beans, drained with Salt contain 1.3 times more Omega 3, 1.3 times more Carbohydrate, 26.6 times more Sugars and 2.1 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Frozen Yellow Snap Beans, drained with Salt have similar amounts of Energy per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Boiled Frozen Yellow Snap Beans, drained with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.