Comparing Nutrients in 100 grams Red Kidney Beans VS Canned Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Canned Green Snap Beans	17%	15%	68%

Macro Nutrients

	Red Kidney Beans	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	11.6% 337kcal	0.72% 21kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	0.47% 0.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	3.22% 4.2g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	2% 1.44g	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	0.86% 0.62g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	40% 15g	5% 1.9g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	1.88% 1.05g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	1.33% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	1.3% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	2.3% 0.03mg	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	99% 394μg	6% 24μg	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	5% 4.5mg	3.1% 2.8mg	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	1.4% 0.21mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	8.3% 83mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	4.33% 0.039mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	7.6% 0.18mg	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	58% 406mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	2.82% 96mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Canned Green Snap Beans per 100 g

Compare the macro and micronutrient content in 100 g of Red Kidney Beans versus 100 g of Canned Green Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Red Kidney Beans have 38 times more Vitamin B1, 4.7 times more Vitamin B2, 10.2 times more Vitamin B3, 3.9 times more Vitamin B5, 13.2 times more Vitamin B6, 16.4 times more Vitamin B9 and 1.6 times more Vitamin C than Canned Green Snap Beans.
• While 100 g of Canned Green Snap Beans, Solids with Salt contain more Vitamin A and 6.9 times more Vitamin K than Raw Red Kidney Beans.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin A
• 100 grams of Canned Green Snap Beans have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Red Kidney Beans as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

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

• 100 grams of Red Kidney Beans have 2.2 times more Calcium, 17.9 times more Copper, 7.5 times more Iron, 10.6 times more Magnesium, 6.3 times more Manganese, 18.5 times more Phosphorus, 14.2 times more Potassium, 8 times more Selenium and 14.7 times more Zinc than Canned Green Snap Beans.
• While 100 g of Canned Green Snap Beans, Solids with Salt contain 22.3 times more Sodium and 8 times more Water than Raw Red Kidney Beans.
• 100 grams of Canned Green Snap Beans lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 16 times more Energy, 2.7 times more Omega 3, 14.6 times more Carbohydrate, 1.5 times more Sugars, 8 times more Fiber and 21.5 times more Protein than Canned Green Snap Beans.
• 100 grams of Canned Green Snap Beans provide inadequate amounts of Energy and Protein
• Both Raw Red Kidney Beans as well as Canned Green Snap Beans, Solids with Salt provide inadequate amounts of Omega 6 in 100 grams.