Comparing Nutrients in 500 calories California Red Kidney Beans VS Frozen Yellow Snap Beans

Weight per 500 calories

• California Red Kidney Beans: 152g
• Frozen Yellow Snap Beans: 1515g

California Red Kidney Beans have 10 times more energy per 100g than Frozen Yellow Snap Beans. It has high energy density when compared to other foods. Unprepared Frozen Yellow Snap Beans having low energy density.

Which food has more nutrients per 500 calories - California Red Kidney Beans or Frozen Yellow Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Frozen Yellow Snap Beans	18%	5%	77%

Macro Nutrients

	California Red Kidney Beans	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	88.3% 115g	130g per day for Men 19-50 years
Sugars	NA	46.4% 33.6g	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	99% 37.7g	112% 42.4g	38g per day for Men 19-50 years
Protein	66% 37g	48.7% 27.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.8% 106μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	47.3% 7.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	25.8% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	49% 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	149% 597μg	57% 227μg	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	7.58% 6.8mg	217% 195mg	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	5.05% 0.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	568% 682μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Calcium	29.5% 295mg	63.6% 636mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	82.5% 0.74mg	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	177% 14mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	254% 5.83mg	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	87.7% 614mg	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	83% 2818mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	11% 6.06μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	36% 3.94mg	11mg per day for Men 19-50 years
Water	0.48% 18g	37% 1362g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Frozen Yellow Snap Beans:

• Raw California Red Kidney Beans have 2.6 times more Vitamin B9 than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain more Vitamin A, 1.9 times more Vitamin B1, 4.2 times more Vitamin B2, 2.4 times more Vitamin B3 and 28.7 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Unprepared Frozen Yellow Snap Beans have similar amounts of Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Raw California Red Kidney Beans as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for California Red Kidney Beans vs Frozen Yellow Snap Beans:

• Raw California Red Kidney Beans have 2.2 times more Copper and 1.3 times more Phosphorus than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain 2.2 times more Calcium, 1.4 times more Magnesium, 3.9 times more Manganese and 76.5 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Unprepared Frozen Yellow Snap Beans have similar amounts of Iron, Potassium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw California Red Kidney Beans have 1.4 times more Protein than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain 7.9 times more Omega 3 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Unprepared Frozen Yellow Snap Beans have similar amounts of Energy and Fiber per 500 kcal.
• Both Raw California Red Kidney Beans as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.