Comparing Nutrients in 5 ounces California Red Kidney Beans VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	California Red Kidney Beans	Green Snap Beans	Recommended Dietary Allowance
Energy	16% 468kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	7.6% 9.88g	130g per day for Men 19-50 years
Sugars	NA	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	93% 35.3g	10% 3.83g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	4.63% 2.6g	56g per day for Men 19-50 years

Vitamins

	California Red 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	62.5% 0.75mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	NA	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50.8% 61μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Green Snap Beans	Recommended Dietary Allowance
Calcium	27.6% 276mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	18.2% 1.46mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.57% 8.5mg	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	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Green Snap Beans per 5 oz

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

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

• 5 ounces of California Red Kidney Beans have 6.5 times more Vitamin B1, 2.1 times more Vitamin B2, 2.8 times more Vitamin B3, 3.5 times more Vitamin B5, 2.8 times more Vitamin B6 and 11.9 times more Vitamin B9 than Green Snap Beans.
• While 5 oz of Raw Green Snap Beans contain more Vitamin A and 2.7 times more Vitamin C than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of California Red Kidney Beans have 5.3 times more Calcium, 15.9 times more Copper, 9.1 times more Iron, 6.4 times more Magnesium, 4.6 times more Manganese, 10.7 times more Phosphorus, 7.1 times more Potassium, 5.3 times more Selenium and 10.6 times more Zinc than Green Snap Beans.
• While 5 oz of Raw Green Snap Beans contain 7.7 times more Water than Raw California Red Kidney Beans.
• 5 ounces of Green Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 10.6 times more Energy, 1.2 times more Omega 3, 8.6 times more Carbohydrate, 9.2 times more Fiber and 13.3 times more Protein than Green Snap Beans.
• 5 ounces of Green Snap Beans provide inadequate amounts of Energy
• Both Raw California Red Kidney Beans as well as Raw Green Snap Beans provide inadequate amounts of Omega 6 in five ounces.