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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Boiled Kidney Beans	Green Snap Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	5.36% 6.97g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	4.5% 3.26g	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	1.9% 1.4g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	17% 6.4g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	3.27% 1.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.9% 35μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	4.6% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	4.5% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	11% 0.14mg	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	8.25% 33μg	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	1.33% 1.2mg	13.6% 12mg	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	0.2% 0.03mg	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Green Snap Beans	Recommended Dietary Allowance
Calcium	3.5% 35mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	7.67% 0.069mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.48% 19μg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	9.4% 0.22mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	92% 41.6μg	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	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.44% 90g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2 times more Vitamin B1 and 3.9 times more Vitamin B9 than Raw Green Snap Beans.
• While Raw Green Snap Beans contain more Vitamin A, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 10.2 times more Vitamin C, 13.7 times more Vitamin E and 5.1 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Green Snap Beans have similar amounts of Vitamin B5 and Vitamin B6 per 100 g.
• Both Boiled All Types Kidney Beans as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Boiled All Types Kidney Beans have 3.1 times more Copper, 2.2 times more Iron, 1.7 times more Magnesium, 2 times more Manganese, 3.6 times more Phosphorus, 1.9 times more Potassium, 1.8 times more Selenium and 4.2 times more Zinc than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Green Snap Beans have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 4.1 times more Energy, 2.5 times more Omega 3, 3.3 times more Carbohydrate, 2.4 times more Fiber and 4.7 times more Protein than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 10.2 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Green Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.