Comparing Nutrients in 300 calories California Red Kidney Beans VS Canned Green Snap Beans

Weight per 300 calories

• California Red Kidney Beans: 91g
• Canned Green Snap Beans: 1429g

California Red Kidney Beans have 15.7 times more energy per 100g than Canned Green Snap Beans. It has high energy density when compared to other foods. Canned Green Snap Beans, Solids with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Green Snap Beans	17%	15%	68%

Macro Nutrients

	California Red Kidney Beans	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	4.15% 1.33g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	117% 1.87g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	6.72% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	46% 60g	130g per day for Men 19-50 years
Sugars	NA	28.4% 20.6g	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	12.2% 8.86g	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	% 9g	g per day for Men 19-50 years
Sucrose	NA	% 2.57g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	71.4% 27g	38g per day for Men 19-50 years
Protein	39.6% 22g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.6% 257μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	50.5% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	33% 0.43mg	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	89.5% 358μg	85.7% 343μg	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	4.55% 4.1mg	44.4% 40mg	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	2.86% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	463% 556μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	17.7% 177mg	53% 529mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	62% 0.56mg	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	106% 8.5mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	44.2% 186mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	109% 2.5mg	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	52.6% 368mg	45% 314mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	40.3% 1371mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	255% 3829mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	24.7% 2.7mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	36% 1336g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Canned Green Snap Beans Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Canned Green Snap Beans:

• 300 calories of California Red Kidney Beans have 2.1 times more Vitamin B1 than Canned Green Snap Beans.
• While 300 kcal of Canned Green Snap Beans, Solids with Salt contain more Vitamin A, 3.3 times more Vitamin B2, 1.6 times more Vitamin B3, 4 times more Vitamin B5 and 9.8 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Canned Green Snap Beans provide similar amounts of Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw California Red Kidney Beans as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Canned Green Snap Beans:

• 300 calories of California Red Kidney Beans have 1.8 times more Copper than Canned Green Snap Beans.
• While 300 kcal of Canned Green Snap Beans, Solids with Salt contain 3 times more Calcium, 1.5 times more Iron, 1.3 times more Magnesium, 2.8 times more Manganese, 2 times more Selenium, 382.9 times more Sodium and 125.1 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Canned Green Snap Beans contain similar levels of Phosphorus, Potassium and Zinc per 300 calories.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 1.5 times more Protein than Canned Green Snap Beans.
• While 300 kcal of Canned Green Snap Beans, Solids with Salt contain 25.8 times more Fat, 24.5 times more Omega 3 and 23.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Canned Green Snap Beans offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6