Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Yellow Snap Beans

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Yellow Snap Beans: 968g

Boiled California Red Kidney Beans have 4 times more energy per 100g than Yellow Snap Beans. It has average energy density when compared to other foods. Raw Yellow Snap Beans having low energy density.

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Yellow Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Yellow Snap Beans	20%	3%	77%

Macro Nutrients

	Boiled California Red Kidney Beans	Yellow Snap Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	1.2% 1.16g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	21.8% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	53% 69g	130g per day for Men 19-50 years
Sugars	NA	43.6% 31.6g	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	59.2% 22.5g	86.6% 33g	38g per day for Men 19-50 years
Protein	39.4% 22g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	67.7% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	45.5% 7.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	55% 0.72mg	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	44.8% 179μg	89.5% 358μg	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	3.23% 2.9mg	175% 158mg	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	NA	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	348% 418μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Yellow Snap Beans	Recommended Dietary Allowance
Calcium	16% 160mg	36% 358mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	74% 0.67mg	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	90% 7.2mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	57.6% 242mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	90% 2.07mg	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	47.4% 331mg	52.5% 368mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	59.5% 2023mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	4.38% 162g	23.6% 874g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Yellow Snap Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Yellow Snap Beans?

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Yellow Snap Beans:

• 300 kcal of Raw Yellow Snap Beans contain 2.6 times more Vitamin B1, 6.8 times more Vitamin B2, 5.6 times more Vitamin B3, 1.7 times more Vitamin B5, 2.8 times more Vitamin B6, 2 times more Vitamin B9 and 54.3 times more Vitamin C than Boiled California Red Kidney Beans.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Yellow Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Yellow Snap Beans:

• 300 kcal of Raw Yellow Snap Beans contain 2.2 times more Calcium, 1.4 times more Iron, 2.1 times more Magnesium, 2.7 times more Manganese, 2 times more Potassium, 2 times more Selenium and 5.4 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Yellow Snap Beans contain similar levels of Copper, Phosphorus and Zinc per 300 calories.
• 300 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have 1.3 times more Protein than Yellow Snap Beans.
• While 300 kcal of Raw Yellow Snap Beans contain 4.5 times more Omega 3, 1.3 times more Carbohydrate and 1.5 times more Fiber than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Yellow Snap Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Yellow Snap Beans provide inadequate amounts of Omega 6 in 300 calories.