Comparing Nutrients in 500 calories Canned Kidney Beans VS Green Snap Beans

Weight per 500 calories

• Canned Kidney Beans: 595g
• Green Snap Beans: 1613g

Canned Kidney Beans have 2.7 times more energy per 100g than Green Snap Beans. It has average energy density when compared to other foods. Raw Green Snap Beans having low energy density.

Which food has more nutrients per 500 calories - Canned Kidney Beans or Green Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Canned Kidney Beans	Green Snap Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	3.66% 3.55g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	69.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	4.17% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	86.5% 112g	130g per day for Men 19-50 years
Sugars	15% 11g	72.5% 52.6g	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	0% 0g	31% 22.4g	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	% 0g	% 24.4g	g per day for Men 19-50 years
Sucrose	% 11g	% 5.8g	g per day for Men 19-50 years
Fiber	67.4% 25.6g	115% 43.5g	38g per day for Men 19-50 years
Protein	55.5% 31g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	NA	62.7% 565μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	129% 1.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	175% 2.27mg	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	53.6% 214μg	133% 532μg	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	7.94% 7.14mg	219% 197mg	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	0.79% 0.12mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	578% 694μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Green Snap Beans	Recommended Dietary Allowance
Calcium	20.2% 202mg	59.7% 597mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	124% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.66% 306μg	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	87% 6.96mg	208% 16.6mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	96% 403mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	151% 3.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1491% 671μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	76.5% 536mg	87.6% 613mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	100% 3403mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	17.6% 9.68μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	6.45% 97mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	35% 3.87mg	11mg per day for Men 19-50 years
Water	12.6% 465g	39.4% 1457g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Green Snap Beans:

• Raw Green Snap Beans contain 1.9 times more Vitamin B1, 5.5 times more Vitamin B2, 4.8 times more Vitamin B3, 4.4 times more Vitamin B5, 5.2 times more Vitamin B6, 2.5 times more Vitamin B9, 27.5 times more Vitamin C, 55.5 times more Vitamin E and 28.4 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Kidney Beans vs Green Snap Beans:

• Canned All Types Kidney Beans have 18.2 times more Sodium than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 2.9 times more Calcium, 1.4 times more Copper, 2.4 times more Iron, 2.5 times more Magnesium, 3.5 times more Manganese, 2.4 times more Potassium, 1.8 times more Selenium, 1.4 times more Zinc and 3.1 times more Water than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Green Snap Beans have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Green Snap Beans contain 2.3 times more Omega 3, 1.3 times more Carbohydrate, 4.8 times more Sugars, more Fructose and 1.7 times more Fiber than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Green Snap Beans have similar amounts of Energy and Protein per 500 kcal.
• Both Canned All Types Kidney Beans as well as Raw Green Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.