Comparing Nutrients in 100 grams Boiled Kidney Beans VS Microwaved Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Boiled Kidney Beans	Microwaved Green Snap Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	1.14% 33kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	NA	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	4.93% 6.4g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	4.44% 3.22g	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% 1.45g	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	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.33g	g per day for Men 19-50 years
Fiber	17% 6.4g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	4.13% 2.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Microwaved 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	13.3% 0.16mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	5.77% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	4.83% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	9.54% 0.12mg	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	32.5% 130μg	11.8% 47μg	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	1.33% 1.2mg	8.1% 7.3mg	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	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	3.5% 35mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	10% 0.09mg	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	27.8% 2.22mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	14.4% 0.33mg	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	19.7% 138mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	9.5% 323mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.43% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Microwaved Green Snap Beans:

• Boiled All Types Kidney Beans have 2.1 times more Vitamin B1 and 2.8 times more Vitamin B9 than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 6.1 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Microwaved Green Snap Beans have similar amounts of Vitamin B6 per 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Microwaved Green Snap Beans:

• Boiled All Types Kidney Beans have 2.4 times more Copper, 2.7 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 2.8 times more Phosphorus, 1.3 times more Potassium and 2.6 times more Zinc than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 1.6 times more Calcium and 1.3 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 3.8 times more Energy, 3.6 times more Carbohydrate, 1.9 times more Fiber and 3.8 times more Protein than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 10.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Microwaved Green Snap Beans have insufficient amounts of Fat, Glucose and Sucrose in 100 g.