Comparing Nutrients in 500 calories Royal Red Kidney Beans VS Canned Yellow Snap Beans

Weight per 500 calories

• Royal Red Kidney Beans: 152g
• Canned Yellow Snap Beans: 2500g

Royal Red Kidney Beans have 16.5 times more energy per 100g than Canned Yellow Snap Beans. It has high energy density when compared to other foods. Canned Yellow Snap Beans, Solids with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Royal Red Kidney Beans or Canned Yellow Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Canned Yellow Snap Beans	20%	4%	76%

Macro Nutrients

	Royal Red Kidney Beans	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.68g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	48.4% 0.78g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	86.5% 113g	130g per day for Men 19-50 years
Sugars	NA	27% 19.5g	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	100% 38g	85.5% 32.5g	38g per day for Men 19-50 years
Protein	68.7% 38.5g	51.3% 28.8g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.4% 0.59mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	31.4% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	64.5% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	71% 0.93mg	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	200% 800μg	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	7.6% 6.84mg	133% 120mg	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	48.3% 7.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	819% 983μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	20% 199mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	106% 0.95mg	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	165% 13.2mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	73.3% 1.7mg	217% 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	88% 617mg	68% 475mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	80% 2725mg	3400mg per day for Men 19-50 years
Selenium	8.84% 4.86μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	418% 6275mg	1500mg per day for Men 19-50 years
Zinc	36.8% 4.04mg	66% 7.25mg	11mg per day for Men 19-50 years
Water	0.49% 18g	63% 2333g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Canned Yellow Snap Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Royal Red Kidney Beans or Canned Yellow Snap Beans?

Lets compare vitamin content per 500 calories of Royal Red Kidney Beans vs Canned Yellow Snap Beans:

• 500 calories of Royal Red Kidney Beans have 1.6 times more Vitamin B1 than Canned Yellow Snap Beans.
• While 500 kcal of Canned Yellow Snap Beans, Solids with Salt contain more Vitamin A, 3.8 times more Vitamin B2, 1.6 times more Vitamin B3, 2.7 times more Vitamin B5, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 17.5 times more Vitamin C than Raw Royal Red Kidney Beans.
• 500 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Royal Red Kidney Beans as well as Canned Yellow Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Royal Red Kidney Beans vs Canned Yellow Snap Beans:

• 500 calories of Royal Red Kidney Beans have 1.6 times more Copper and 1.3 times more Phosphorus than Canned Yellow Snap Beans.
• While 500 kcal of Canned Yellow Snap Beans, Solids with Salt contain 3.3 times more Calcium, 1.7 times more Iron, 1.5 times more Magnesium, 3 times more Manganese, 1.3 times more Potassium, 2.1 times more Selenium, 317.6 times more Sodium, 1.8 times more Zinc and 129 times more Water than Raw Royal Red Kidney Beans.
• 500 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Royal Red Kidney Beans have 1.3 times more Protein than Canned Yellow Snap Beans.
• While 500 kcal of Canned Yellow Snap Beans, Solids with Salt contain 3.4 times more Omega 3 and 1.3 times more Carbohydrate than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Canned Yellow Snap Beans offer comparable quantities of Energy and Fiber per 500 calories.
• Both Raw Royal Red Kidney Beans as well as Canned Yellow Snap Beans, Solids with Salt provide inadequate amounts of Omega 6 in 500 calories.