Comparing Nutrients in 500 calories Canned Red Kidney Beans with Liquids VS Canned Green Snap Beans

Weight per 500 calories

• Canned Red Kidney Beans with Liquids: 617g
• Canned Green Snap Beans: 2381g

Canned Red Kidney Beans with Liquids have 3.9 times more energy per 100g than Canned Green Snap Beans. It has average 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 500 calories - Canned Red Kidney Beans with Liquids or Canned Green Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Canned Green Snap Beans	17%	15%	68%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	10% 9.76g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	19.7% 0.31g	195% 3.1g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 92g	76.7% 100g	130g per day for Men 19-50 years
Sugars	15.8% 11.4g	47.3% 34.3g	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	20.4% 14.8g	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	% 15g	g per day for Men 19-50 years
Sucrose	% 11.4g	% 4.3g	g per day for Men 19-50 years
Fiber	70% 26.5g	119% 45.2g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	47.6% 429μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.5% 0.65mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	84.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	55% 0.71mg	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	35.5% 142μg	143% 571μg	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	5.5% 4.94mg	74% 66.7mg	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	0.82% 0.12mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	772% 926μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	18% 179mg	88% 881mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	103% 0.93mg	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	96% 7.7mg	265% 21mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	181% 4.17mg	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	93% 654mg	75% 524mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	17.3% 9.52μg	55μg per day for Men 19-50 years
Sodium	105% 1580mg	425% 6381mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.83mg	41% 4.52mg	11mg per day for Men 19-50 years
Water	13% 481g	60% 2227g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Canned Green Snap Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Red Kidney Beans with Liquids or Canned Green Snap Beans?

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

• 500 calories of Canned Red Kidney Beans with Liquids have 1.7 times more Vitamin B1 than Canned Green Snap Beans.
• While 500 kcal of Canned Green Snap Beans, Solids with Salt contain more Vitamin A, 2.6 times more Vitamin B2, 1.6 times more Vitamin B3, 5.9 times more Vitamin B5, 1.4 times more Vitamin B6, 4 times more Vitamin B9, 13.5 times more Vitamin C and 36.6 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• 500 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Kidney Beans Solids and Liquids as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 calories.

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

• 500 calories of Canned Red Kidney Beans with Liquids have 1.2 times more Phosphorus than Canned Green Snap Beans.
• While 500 kcal of Canned Green Snap Beans, Solids with Salt contain 4.9 times more Calcium, 2.7 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 1.4 times more Potassium, 1.4 times more Selenium, 4 times more Sodium and 4.6 times more Water than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Canned Green Snap Beans contain similar levels of Copper and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Red Kidney Beans with Liquids have 1.3 times more Protein than Canned Green Snap Beans.
• While 500 kcal of Canned Green Snap Beans, Solids with Salt contain 4.4 times more Fat, 9.9 times more Omega 3, 3.7 times more Omega 6, 3 times more Sugars, more Fructose and 1.7 times more Fiber than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Canned Green Snap Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6