Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Frozen Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Frozen Yellow Snap Beans	18%	5%	77%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Energy	3.96% 115kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	8.26% 10.7g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	4.34% 3.15g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	4.56% 2.55g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	4.42% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	4.58% 0.06mg	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	8.15% 32.6μg	5.3% 21.3μg	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	1.26% 1.13mg	20.3% 18.3mg	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	0.19% 0.028mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	53% 63.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Calcium	4.1% 41mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	7.7% 0.069mg	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	22% 1.77mg	15.2% 1.2mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	23.7% 0.55mg	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	21.5% 150mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	7.75% 264mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3% 111g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Frozen Yellow Snap Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans with Liquids vs Frozen Yellow Snap Beans:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Frozen Yellow Snap Beans.
• While 5 oz of Unprepared Frozen Yellow Snap Beans contain 1.4 times more Vitamin B2, 16.1 times more Vitamin C and 11 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Frozen Yellow Snap Beans provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• 5 ounces of Frozen Yellow Snap Beans have insufficient amounts of Vitamin B5
• Both Canned Red Kidney Beans Solids and Liquids as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Frozen Yellow Snap Beans:

• 5 ounces of Canned Red Kidney Beans with Liquids have 3 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 3.3 times more Phosphorus, 1.4 times more Potassium, 2.8 times more Selenium, 85.3 times more Sodium and 2.4 times more Zinc than Frozen Yellow Snap Beans.
• While 5 oz of Unprepared Frozen Yellow Snap Beans contain 1.4 times more Calcium and 1.3 times more Manganese than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Frozen Yellow Snap Beans contain similar levels of Water per five ounces.
• 5 ounces of Frozen Yellow Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 2.5 times more Energy, 2 times more Carbohydrate, 1.5 times more Fiber and 2.9 times more Protein than Frozen Yellow Snap Beans.
• While 5 oz of Unprepared Frozen Yellow Snap Beans contain 1.3 times more Omega 3 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Frozen Yellow Snap Beans offer comparable quantities of Sugars per five ounces.
• 5 ounces of Frozen Yellow Snap Beans provide inadequate amounts of Energy
• Both Canned Red Kidney Beans Solids and Liquids as well as Unprepared Frozen Yellow Snap Beans provide inadequate amounts of Omega 6 in five ounces.