Comparing Nutrients in 300 calories Canned Yellow Snap Beans VS Canned Kidney Beans

Weight per 300 calories

• Canned Yellow Snap Beans: 1500g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 4.2 times more energy per unit of mass than Canned Yellow Snap Beans, Solids with Salt, which is average in comparison to other foods. Canned Yellow Snap Beans having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Snap Beans	20%	4%	76%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Yellow Snap Beans	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	29% 0.47g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.68% 0.29g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.5g	40% 51.8g	130g per day for Men 19-50 years
Sugars	16% 11.7g	9.1% 6.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	31% 17.3g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	8.33% 75μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.8% 0.23mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.6% 0.84mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.7% 1.94mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	20.3% 0.26mg	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	120% 480μg	32% 129μg	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	80% 72mg	4.76% 4.3mg	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	29% 4.35mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	491% 590μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Snap Beans	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	39% 390mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	53.6% 0.48mg	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	169% 13.5mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	26% 0.6mg	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	40.7% 285mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	48% 1635mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	251% 3765mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	39.5% 4.35mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	38% 1400g	7.53% 279g	3700g per day for Men 19-50 years

Canned Yellow Snap Beans VS Canned Kidney Beans Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Canned Yellow Snap Beans vs Canned Kidney Beans:

• 300 calories of Canned Yellow Snap Beans have 4.6 times more Vitamin B2, 2.1 times more Vitamin B3, 3.9 times more Vitamin B5, 2.1 times more Vitamin B6, 3.7 times more Vitamin B9, 16.8 times more Vitamin C, 60.9 times more Vitamin E and 40.3 times more Vitamin K than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 1.8 times more Vitamin B1 than Canned Yellow Snap Beans, Solids with Salt.
• 300 calories of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Canned Yellow Snap Beans, Solids with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Yellow Snap Beans vs Canned Kidney Beans:

• 300 calories of Canned Yellow Snap Beans have 3.2 times more Calcium, 3.2 times more Iron, 2 times more Magnesium, 5 times more Manganese, 1.9 times more Potassium, 1.9 times more Selenium, 3.6 times more Sodium, 2.6 times more Zinc and 5 times more Water than Canned Kidney Beans.
• Both Canned Yellow Snap Beans and Canned Kidney Beans contain similar levels of Copper and Phosphorus per 300 calories.
• 300 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Yellow Snap Beans have 1.6 times more Omega 3, 1.3 times more Carbohydrate, 1.8 times more Sugars and 1.3 times more Fiber than Canned Kidney Beans.
• Both Canned Yellow Snap Beans and Canned Kidney Beans offer comparable quantities of Energy and Protein per 300 calories.
• Both Canned Yellow Snap Beans, Solids with Salt as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.