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

Macros Ratio

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

Macro Nutrients

	Green Snap Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.5% 44kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.88g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	6.37% 4.62g	NA	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	2.7% 1.97g	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	% 2.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.51g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	34.7% 13g	38g per day for Men 19-50 years
Protein	4.63% 2.6g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Green Snap Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.5% 1.04mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.38% 0.32mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	11.3% 0.15mg	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	11.7% 46.8μg	26.2% 105μg	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	19.2% 17.3mg	1.9% 1.7mg	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	3.87% 0.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.8% 61μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Snap Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	45.5% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.67% 27μg	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	18.2% 1.46mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	19.6% 0.45mg	2.3mg per day for Men 19-50 years
Molybdenum	131% 59μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.7% 54mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.46% 128g	2.56% 95g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Green Snap Beans have more Vitamin A, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 10.2 times more Vitamin C than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.6 times more Vitamin B1 and 2.2 times more Vitamin B9 than Raw Green Snap Beans.
• Both Green Snap Beans and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Green Snap Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Green Snap Beans have 1.3 times more Water than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.8 times more Calcium, 4.2 times more Copper, 2.9 times more Iron, 1.9 times more Magnesium, 1.5 times more Manganese, 3.6 times more Phosphorus, 2 times more Potassium, 2 times more Selenium and 3.6 times more Zinc than Raw Green Snap Beans.
• 5 ounces of Green Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Green Snap Beans have 2.2 times more Omega 3 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 4 times more Energy, 3.2 times more Carbohydrate, 3.4 times more Fiber and 5 times more Protein than Raw Green Snap Beans.
• 5 ounces of Green Snap Beans provide inadequate amounts of Energy
• Both Raw Green Snap Beans as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.