Comparing Nutrients in 500 calories Green Snap BeansVS Canned Kidney Beans

Weight per 500 calories

Green Snap Beans

1613g

Canned Kidney Beans

595g

Canned All Types Kidney Beans have 2.7 times more energy per unit of mass than Raw Green Snap Beans, which is average in comparison to other foods. Green Snap Beans having low energy density.

Which food has more nutrients per 500 calories - Green Snap Beans or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Green Snap Beans

20%

75%

Canned Kidney Beans

25%

69%

500 kcal ▼

Macro Nutrients

Green Snap Beansvs Canned Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.66%3.55g

Fat

3.7%3.57g

3.55 gvs3.57 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.52%0.81g

Saturated Fat

2.62%0.84g

0.81 gvs0.84 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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69.6%1.1g

Omega 3

30.5%0.49g

1.1 gvs0.49 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.17%0.71g

Omega 6

3.7%0.63g

0.71 gvs0.63 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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86.5%112g

Carbohydrate

66.4%86.3g

112 gvs86.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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72.5%52.6g

Sugars

15%11g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

52.6 gvs11 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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31%22.4g

Fructose

0%0g

≤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]

22.4 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%24.4g

Glucose

%0g

24.4 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%5.8g

Sucrose

%11g

5.8 gvs11 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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115%43.5g

Fiber

67.4%25.6g

43.5 gvs25.6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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52.7%29.5g

Protein

55.5%31g

29.5 gvs31 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Green Snap Beansvs Canned Kidney Beans

62.7%565μg

Vitamin A

RAE, retinol activity equivalents

565 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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110%1.32mg

Vitamin B1

57.5%0.69mg

Thiamine

1.32 mgvs0.69 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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129%1.68mg

Vitamin B2

23.4%0.3mg

Riboflavin

1.68 mgvs0.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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74%12mg

Vitamin B3

15.3%2.45mg

Niacin, nicotinic acid, niacinamide

12 mgvs2.45 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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72.6%3.63mg

Vitamin B5

16.4%0.82mg

Pantothenic acid

3.63 mgvs0.82 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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175%2.27mg

Vitamin B6

34%0.44mg

Pyridoxine

2.27 mgvs0.44 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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133%532μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

532 μgvs214 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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219%197mg

Vitamin C

7.94%7.14mg

Ascorbic acid

197 mgvs7.14 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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44%6.6mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

6.6 mgvs0.12 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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578%694μg

Vitamin K

20.3%24.4μg

Phytomenadione or phylloquinone

694 μgvs24.4 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Green Snap Beansvs Canned Kidney Beans

59.7%597mg

Calcium

20.2%202mg

597 mgvs202 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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124%1.1mg

Copper

89.3%0.8mg

1.1 mgvs0.8 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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7.66%306μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

306 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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208%16.6mg

Iron

87%6.96mg

16.6 mgvs6.96 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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96%403mg

Magnesium

38.3%161mg

403 mgvs161 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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151%3.5mg

Manganese

43.5%1mg

3.5 mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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1491%671μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

671 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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87.6%613mg

Phosphorus

76.5%536mg

613 mgvs536 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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100%3403mg

Potassium

41.5%1411mg

3403 mgvs1411 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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17.6%9.68μg

Selenium

9.74%5.36μg

9.68 μgvs5.36 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.45%97mg

Sodium

117%1762mg

97 mgvs1762 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35%3.87mg

Zinc

25%2.74mg

3.87 mgvs2.74 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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39.4%1457g

Water

12.6%465g

1457 gvs465 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Green Snap Beans vs Canned Kidney Beans:

Raw Green Snap Beans have 1.9 times more Vitamin B1, 5.5 times more Vitamin B2, 4.8 times more Vitamin B3, 4.4 times more Vitamin B5, 5.2 times more Vitamin B6, 2.5 times more Vitamin B9, 27.5 times more Vitamin C, 55.5 times more Vitamin E and 28.4 times more Vitamin K than Canned All Types Kidney Beans.
Both Raw Green Snap Beans as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Green Snap Beans vs Canned Kidney Beans:

Raw Green Snap Beans have 2.9 times more Calcium, 1.4 times more Copper, 2.4 times more Iron, 2.5 times more Magnesium, 3.5 times more Manganese, 2.4 times more Potassium, 1.8 times more Selenium, 1.4 times more Zinc and 3.1 times more Water than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 18.2 times more Sodium than Raw Green Snap Beans.
Both Raw Green Snap Beans and Canned All Types Kidney Beans have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Green Snap Beans have 2.3 times more Omega 3, 1.3 times more Carbohydrate, 4.8 times more Sugars, more Fructose and 1.7 times more Fiber than Canned All Types Kidney Beans.
Both Raw Green Snap Beans and Canned All Types Kidney Beans have similar amounts of Energy and Protein per 500 kcal.
Both Raw Green Snap Beans as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Green Snap BeansVS Boiled Green Snap BeansCanned Kidney BeansVS Boiled Green Snap BeansGreen Snap BeansVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Green Snap BeansVS Canned Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Green Snap Beans or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: