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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Yellow Snap Beans	20%	3%	77%

Macro Nutrients

	Boiled Kidney Beans	Yellow 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	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.19% 0.033g	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	7.77% 10g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	6.4% 4.64g	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	24% 9.07g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	22% 12.3g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	6.66% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	2.66% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	8.07% 0.1mg	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	13% 52.4μg	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	25.7% 23mg	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	51% 61.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Yellow 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	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	39.3% 3.15mg	18.4% 1.47mg	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% 0.3mg	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	28% 196mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	8.7% 296mg	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

Nutrient Comparison: Boiled Kidney Beans VS Yellow Snap Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Kidney Beans versus 5 oz of Yellow Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Boiled Kidney Beans have 1.9 times more Vitamin B1, 2.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.5 times more Vitamin B9 than Yellow Snap Beans.
• While 5 oz of Raw Yellow Snap Beans contain 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 13.6 times more Vitamin C, 13.7 times more Vitamin E and 5.1 times more Vitamin K than Boiled All Types Kidney Beans.
• 5 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 5 ounces of Yellow Snap Beans have insufficient amounts of Vitamin B5
• Both Boiled All Types Kidney Beans as well as Raw Yellow Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Kidney Beans have 3.1 times more Copper, 2.1 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 Yellow Snap Beans.
• While 5 oz of Raw Yellow Snap Beans contain 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Yellow Snap Beans contain similar levels of Calcium per five ounces.
• 5 ounces of Yellow Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Kidney Beans have 4.1 times more Energy, 4.7 times more Omega 3, 3.2 times more Carbohydrate, 1.9 times more Fiber and 4.8 times more Protein than Yellow Snap Beans.
• While 5 oz of Raw Yellow Snap Beans contain 10.2 times more Sugars than Boiled All Types Kidney Beans.
• 5 ounces of Yellow Snap Beans provide inadequate amounts of Energy
• Both Boiled All Types Kidney Beans as well as Raw Yellow Snap Beans provide inadequate amounts of Omega 6 in five ounces.