Comparing Nutrients in 7 ounces Canned Kidney Beans VS Microwaved Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Canned Kidney Beans	Microwaved Green Snap Beans	Recommended Dietary Allowance
Energy	5.75% 167kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	NA	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	8.8% 6.4g	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	3.97% 2.88g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 0.65g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Microwaved Green Snap Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	9.6% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	19% 0.25mg	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	18% 71.4μg	23.3% 93μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	16% 14.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	20% 0.18mg	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	29% 2.32mg	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	28.6% 0.66mg	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	25.5% 179mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	19% 641mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.83% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Microwaved Green Snap Beans:

• Canned All Types Kidney Beans have 1.5 times more Vitamin B1 than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 2.2 times more Vitamin B5, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 6.1 times more Vitamin C than Canned All Types Kidney Beans.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Microwaved Green Snap Beans:

• Canned All Types Kidney Beans have 1.5 times more Copper, 1.4 times more Iron, 1.8 times more Phosphorus, 98.7 times more Sodium and 1.2 times more Zinc than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 1.6 times more Calcium, 2 times more Manganese and 1.4 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Microwaved Green Snap Beans have similar amounts of Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 2.5 times more Energy, 2.3 times more Carbohydrate, 1.3 times more Fiber and 2.3 times more Protein than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 1.7 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Microwaved Green Snap Beans have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.