Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Boiled Kidney Beans	Green Snap Beans	Recommended Dietary Allowance
Energy	6.2% 180kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	7.6% 9.88g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	6.37% 4.62g	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	2.7% 1.97g	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	% 2.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.51g	g per day for Men 19-50 years
Fiber	24% 9.07g	10% 3.83g	38g per day for Men 19-50 years
Protein	22% 12.3g	4.63% 2.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	15.4% 0.2mg	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	46% 184μg	11.7% 46.8μg	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	1.9% 1.7mg	19.2% 17.3mg	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	0.28% 0.043mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	50.8% 61μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Green Snap Beans	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	11% 0.098mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.67% 27μg	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	39.3% 3.15mg	18.2% 1.46mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	13.3% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	131% 59μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28% 196mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.46% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Green Snap Beans:

• Boiled All Types Kidney Beans have 2 times more Vitamin B1 and 3.9 times more Vitamin B9 than Raw Green Snap Beans.
• While Raw Green Snap Beans contain more Vitamin A, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 10.2 times more Vitamin C, 13.7 times more Vitamin E and 5.1 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Green Snap Beans have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Green Snap Beans:

• Boiled All Types Kidney Beans have 3.1 times more Copper, 2.2 times more Iron, 1.7 times more Magnesium, 2 times more Manganese, 3.6 times more Phosphorus, 1.9 times more Potassium, 1.8 times more Selenium and 4.2 times more Zinc than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Green Snap Beans have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 4.1 times more Energy, 2.5 times more Omega 3, 3.3 times more Carbohydrate, 2.4 times more Fiber and 4.7 times more Protein than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 10.2 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Green Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.