Comparing Nutrients in 14 ounces Canned Cranberry Beans VS Boiled French Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Beans	26%	3%	71%
Boiled French Beans	22%	5%	73%

Macro Nutrients

	Canned Cranberry Beans	Boiled French Beans	Recommended Dietary Allowance
Energy	11.4% 329kcal	17.7% 512kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	71% 1.14g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	73.3% 95g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	66% 25g	98% 37.3g	38g per day for Men 19-50 years
Protein	39.3% 22g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Beans	Boiled French Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	32% 0.42mg	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	76.4% 306μg	74.4% 298μg	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	3.53% 3.18mg	5.3% 4.76mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Beans	Boiled French Beans	Recommended Dietary Allowance
Calcium	13.5% 135mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	50.7% 0.46mg	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	77% 6.15mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	66% 1.5mg	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	48.8% 341mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	43% 1469mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	88% 1318mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	8.3% 308g	7.14% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Cranberry Beans vs Boiled French Beans:

• Boiled French Beans contain 3.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.5 times more Vitamin C than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Boiled French Beans have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Canned Cranberry Beans as well as Boiled French Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Cranberry Beans vs Boiled French Beans:

• Canned Cranberry Beans have 1.2 times more Copper, 1.4 times more Iron, 2.6 times more Selenium, 55.3 times more Sodium and 1.3 times more Zinc than Boiled French Beans.
• While Boiled French Beans contain 1.9 times more Calcium, 1.8 times more Magnesium, 1.9 times more Manganese and 1.4 times more Potassium than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Boiled French Beans have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled French Beans contain 1.6 times more Energy, 5.2 times more Omega 3, 1.6 times more Carbohydrate, 1.5 times more Fiber and 1.3 times more Protein than Canned Cranberry Beans.
• Both Canned Cranberry Beans as well as Boiled French Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.