Comparing Nutrients in 7 ounces Red Kidney Beans VS Microwaved All Styles Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%

Macro Nutrients

	Red Kidney Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	23% 669kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	10.7% 14g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	7.1% 5.16g	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	3.72% 2.7g	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	% 1.65g	g per day for Men 19-50 years
Sucrose	NA	% 0.81g	g per day for Men 19-50 years
Fiber	79.4% 30g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	80% 44.7g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	9.6% 0.13mg	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	195% 782μg	5.95% 24μg	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	9.92% 8.93mg	24.3% 22mg	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	2.78% 0.42mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	95% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	16.5% 165mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	28.5% 0.65mg	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	115% 806mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.82% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Microwaved All Styles Frozen Green Snap Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Microwaved All Styles Frozen Green Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Microwaved All Styles Frozen Green Snap Beans:

• 7 ounces of Red Kidney Beans have 8.3 times more Vitamin B1, 2.1 times more Vitamin B2, 4.4 times more Vitamin B3, 4.6 times more Vitamin B5, 6.3 times more Vitamin B6 and 32.8 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.
• While 7 oz of Microwaved All Styles Frozen Green Snap Beans contain 2.4 times more Vitamin C, 2 times more Vitamin E and 10.3 times more Vitamin K than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E

Comparing minerals per 7 ounces for Red Kidney Beans vs Microwaved All Styles Frozen Green Snap Beans:

• 7 ounces of Red Kidney Beans have 1.4 times more Calcium, 10.6 times more Copper, 8.4 times more Iron, 4.8 times more Magnesium, 3.4 times more Manganese, 9.7 times more Phosphorus, 5.7 times more Potassium, 3.2 times more Selenium and 9 times more Zinc than Microwaved All Styles Frozen Green Snap Beans.
• While 7 oz of Microwaved All Styles Frozen Green Snap Beans contain 7.7 times more Water than Raw Red Kidney Beans.
• 7 ounces of Microwaved All Styles Frozen Green Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 10.2 times more Energy, 2.7 times more Omega 3, 8.8 times more Carbohydrate, 4.5 times more Fiber and 11.4 times more Protein than Microwaved All Styles Frozen Green Snap Beans.
• Both Red Kidney Beans and Microwaved All Styles Frozen Green Snap Beans offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Microwaved All Styles Frozen Green Snap Beans provide inadequate amounts of Energy
• Both Raw Red Kidney Beans as well as Microwaved All Styles Frozen Green Snap Beans provide inadequate amounts of Omega 6 in seven ounces.