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

Macros Ratio

	Protein	Fat	Carbs
Boiled Cranberry Beans	27%	3%	70%
Canned Cranberry Beans	26%	3%	71%

Macro Nutrients

	Boiled Cranberry Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Energy	18.6% 540kcal	11.4% 329kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	22.6% 0.36g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.7% 97g	46% 60g	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	90% 34g	66% 25g	38g per day for Men 19-50 years
Protein	66% 37g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Cranberry Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.5% 0.83mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.04mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	16.8% 0.22mg	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	205% 822μg	76.4% 306μg	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	0% 0mg	3.53% 3.18mg	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

	Boiled Cranberry Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	20% 198mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	62.6% 0.56mg	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	104% 8.3mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	34.5% 0.79mg	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	76.5% 536mg	48.8% 341mg	700mg per day for Men 19-50 years
Potassium	45% 1536mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	88% 1318mg	1500mg per day for Men 19-50 years
Zinc	41% 4.52mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	6.93% 257g	8.3% 308g	3700g per day for Men 19-50 years

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

• Boiled Cranberry Beans have 5.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.7 times more Vitamin B9 than Canned Cranberry Beans.
• Both Boiled Cranberry Beans and Canned Cranberry Beans have similar amounts of Vitamin B3 per 14 oz.
• Both Boiled Cranberry Beans as well as Canned Cranberry Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Boiled Cranberry Beans have 1.5 times more Calcium, 1.6 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Canned Cranberry Beans.
• While Canned Cranberry Beans contain 2.4 times more Selenium and 332 times more Sodium than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans and Canned Cranberry Beans have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Cranberry Beans have 1.6 times more Energy, 1.7 times more Omega 3, 1.6 times more Carbohydrate, 1.4 times more Fiber and 1.7 times more Protein than Canned Cranberry Beans.
• Both Boiled Cranberry Beans as well as Canned Cranberry Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.