Comparing Nutrients in 5 ounces California Red Kidney Beans VS Cooked Frozen Green Snap Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Frozen Green Snap Beans with Salt	18%	5%	77%

Macro Nutrients

	California Red Kidney Beans	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Energy	16% 468kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	7.03% 9.14g	130g per day for Men 19-50 years
Sugars	NA	3.68% 2.66g	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	93% 35.3g	11% 4.25g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	6.54% 0.085mg	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	140% 558μg	8.15% 32.6μg	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	7.1% 6.38mg	6.46% 5.8mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Calcium	27.6% 276mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	9.3% 0.084mg	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	166% 13.3mg	11.7% 0.94mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	17.7% 0.41mg	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	82% 574mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	6.63% 225mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	23% 347mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cooked Frozen Green Snap Beans with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Cooked Frozen Green Snap Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Cooked Frozen Green Snap Beans with Salt:

• 5 ounces of California Red Kidney Beans have 15.1 times more Vitamin B1, 2.4 times more Vitamin B2, 5.4 times more Vitamin B3, 15.9 times more Vitamin B5, 6.6 times more Vitamin B6 and 17.1 times more Vitamin B9 than Cooked Frozen Green Snap Beans with Salt.
• While 5 oz of Boiled Frozen Green Snap Beans, drained with Salt contain more Vitamin A than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cooked Frozen Green Snap Beans with Salt provide similar amounts of Vitamin C per five ounces.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• 5 ounces of Cooked Frozen Green Snap Beans with Salt have insufficient amounts of Vitamin B5
• Both Raw California Red Kidney Beans as well as Boiled Frozen Green Snap Beans, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Cooked Frozen Green Snap Beans with Salt:

• 5 ounces of California Red Kidney Beans have 4.6 times more Calcium, 18.6 times more Copper, 14.2 times more Iron, 8.4 times more Magnesium, 3.5 times more Manganese, 14 times more Phosphorus, 9.4 times more Potassium, 8 times more Selenium and 10.6 times more Zinc than Cooked Frozen Green Snap Beans with Salt.
• While 5 oz of Boiled Frozen Green Snap Beans, drained with Salt contain 22.3 times more Sodium and 7.8 times more Water than Raw California Red Kidney Beans.
• 5 ounces of Cooked Frozen Green Snap Beans with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 11.8 times more Energy, 1.8 times more Omega 3, 9.3 times more Carbohydrate, 8.3 times more Fiber and 16.4 times more Protein than Cooked Frozen Green Snap Beans with Salt.
• 5 ounces of Cooked Frozen Green Snap Beans with Salt provide inadequate amounts of Energy
• Both Raw California Red Kidney Beans as well as Boiled Frozen Green Snap Beans, drained with Salt provide inadequate amounts of Omega 6 in five ounces.