Comparing Nutrients in 500 calories Microwaved All Styles Frozen Green Snap Beans VS Canned Kidney Beans

Weight per 500 calories

• Microwaved All Styles Frozen Green Snap Beans: 1515g
• Canned Kidney Beans: 595g

Canned All Types Kidney Beans have 2.5 times more energy per unit of mass than Microwaved All Styles Frozen Green Snap Beans, which is average in comparison to other foods. Microwaved All Styles Frozen Green Snap Beans having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	4.36% 1.4g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	125% 2g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	54.3% 39.4g	15% 11g	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	28.4% 20.6g	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	% 12.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 11g	g per day for Men 19-50 years
Fiber	136% 51.5g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	53.6% 30g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.35mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.4% 0.95mg	34% 0.44mg	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	45.5% 182μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	185% 167mg	7.94% 7.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	42.4% 6.36mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	729% 874μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	92% 924mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	89.3% 0.8mg	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	152% 12mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	105% 439mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	43.5% 1mg	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	91% 636mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	106% 3591mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	3.03% 45.5mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	37% 1363g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Microwaved All Styles Frozen Green Snap Beans vs Canned Kidney Beans:

• Microwaved All Styles Frozen Green Snap Beans have 1.6 times more Vitamin B1, 5.1 times more Vitamin B2, 3 times more Vitamin B3, 3.1 times more Vitamin B5, 2.2 times more Vitamin B6, 23.3 times more Vitamin C, 53.5 times more Vitamin E and 35.8 times more Vitamin K than Canned All Types Kidney Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 500 kcal.

Comparing minerals per 500 calories for Microwaved All Styles Frozen Green Snap Beans vs Canned Kidney Beans:

• Microwaved All Styles Frozen Green Snap Beans have 4.6 times more Calcium, 1.2 times more Copper, 1.7 times more Iron, 2.7 times more Magnesium, 5 times more Manganese, 2.5 times more Potassium, 2.8 times more Selenium, 1.7 times more Zinc and 2.9 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 38.8 times more Sodium than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Canned All Types Kidney Beans have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Microwaved All Styles Frozen Green Snap Beans have 1.7 times more Fat, 4.1 times more Omega 3, 2 times more Omega 6, 1.2 times more Carbohydrate, 3.6 times more Sugars, more Fructose and 2 times more Fiber than Canned All Types Kidney Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Canned All Types Kidney Beans have similar amounts of Energy and Protein per 500 kcal.
• Both Microwaved All Styles Frozen Green Snap Beans as well as Canned All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 500 kcal.