Comparing Nutrients in 500 calories Yellow Snap Beans VS Boiled Sprouted Pinto Beans with Salt

Weight per 500 calories

• Yellow Snap Beans: 1613g
• Boiled Sprouted Pinto Beans with Salt: 2500g

Yellow Snap Beans have 1.6 times more energy per 100g than Boiled Sprouted Pinto Beans with Salt. It has low energy density when compared to other foods. Boiled and Drained Sprouted Pinto Beans with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Yellow Snap Beans or Boiled Sprouted Pinto Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Yellow Snap Beans	20%	3%	77%
Boiled Sprouted Pinto Beans with Salt	31%	12%	57%

Macro Nutrients

	Yellow Snap Beans	Boiled Sprouted Pinto Beans with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	8.25% 8g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	184% 2.95g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	9.85% 1.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	67.3% 87.5g	130g per day for Men 19-50 years
Sugars	72.7% 52.7g	NA	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	144% 55g	NA	38g per day for Men 19-50 years
Protein	52.4% 29.4g	83% 46.5g	56g per day for Men 19-50 years

Vitamins

	Yellow Snap Beans	Boiled Sprouted Pinto Beans with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.35mg	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	130% 1.7mg	113% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	118% 5.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	104% 1.35mg	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	181% 725μg	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	292% 263mg	169% 153mg	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	44% 6.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	581% 697μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Snap Beans	Boiled Sprouted Pinto Beans with Salt	Recommended Dietary Allowance
Calcium	59.7% 597mg	37.5% 375mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	297% 2.68mg	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	210% 16.8mg	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	96% 403mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	150% 3.45mg	134% 3.08mg	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	87.6% 613mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	99% 3371mg	72% 2450mg	3400mg per day for Men 19-50 years
Selenium	17.6% 9.68μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	6.45% 97mg	478% 7175mg	1500mg per day for Men 19-50 years
Zinc	35% 3.87mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	39.4% 1456g	63% 2335g	3700g per day for Men 19-50 years

Yellow Snap Beans VS Boiled Sprouted Pinto Beans With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Yellow Snap Beans or Boiled Sprouted Pinto Beans with Salt?

Lets compare vitamin content per 500 calories of Yellow Snap Beans vs Boiled Sprouted Pinto Beans with Salt:

• 500 calories of Yellow Snap Beans have 1.7 times more Vitamin C than Boiled Sprouted Pinto Beans with Salt.
• While 500 kcal of Boiled and Drained Sprouted Pinto Beans with Salt contain 1.5 times more Vitamin B3 and 3.9 times more Vitamin B5 than Raw Yellow Snap Beans.
• Both Yellow Snap Beans and Boiled Sprouted Pinto Beans with Salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9 per 500 calories.
• Both Raw Yellow Snap Beans as well as Boiled and Drained Sprouted Pinto Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Yellow Snap Beans vs Boiled Sprouted Pinto Beans with Salt:

• 500 calories of Yellow Snap Beans have 1.6 times more Calcium and 1.4 times more Potassium than Boiled Sprouted Pinto Beans with Salt.
• While 500 kcal of Boiled and Drained Sprouted Pinto Beans with Salt contain 2.4 times more Copper, 1.6 times more Selenium, 74.1 times more Sodium and 1.6 times more Water than Raw Yellow Snap Beans.
• Both Yellow Snap Beans and Boiled Sprouted Pinto Beans with Salt contain similar levels of Iron, Magnesium, Manganese, Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Yellow Snap Beans have 1.3 times more Carbohydrate than Boiled Sprouted Pinto Beans with Salt.
• While 500 kcal of Boiled and Drained Sprouted Pinto Beans with Salt contain 5.1 times more Omega 3 and 1.6 times more Protein than Raw Yellow Snap Beans.
• Both Yellow Snap Beans and Boiled Sprouted Pinto Beans with Salt offer comparable quantities of Energy per 500 calories.
• Both Raw Yellow Snap Beans as well as Boiled and Drained Sprouted Pinto Beans with Salt provide inadequate amounts of Omega 6 in 500 calories.