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

Macros Ratio

	Protein	Fat	Carbs
Boiled Cranberry Beans	27%	3%	70%
Canned Great Northern Beans	25%	3%	72%

Macro Nutrients

	Boiled Cranberry Beans	Canned Great Northern Beans	Recommended Dietary Allowance
Energy	18.6% 540kcal	15.6% 452kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	22.6% 0.36g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	2.08% 0.35g	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	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	7.7% 5.6g	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	51% 19.4g	38g per day for Men 19-50 years
Protein	66% 37g	52.2% 29.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Cranberry Beans	Canned Great Northern 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	47.3% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.04mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	32.4% 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	205% 822μg	80.4% 321μg	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	5.73% 5.16mg	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	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cranberry Beans	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	20% 198mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	70.6% 0.64mg	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	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	70.4% 1.6mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	45% 1536mg	41% 1393mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	98% 1469mg	1500mg per day for Men 19-50 years
Zinc	41% 4.52mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	6.93% 257g	7.5% 277g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cranberry Beans VS Canned Great Northern Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Cranberry Beans versus 14 oz of Canned Great Northern Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Boiled Cranberry Beans have 1.5 times more Vitamin B1 and 2.6 times more Vitamin B9 than Canned Great Northern Beans.
• While 14 oz of Canned Great Northern Beans contain 1.3 times more Vitamin B6 than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans and Canned Great Northern Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 14 ounces.
• Both Boiled Cranberry Beans as well as Canned Great Northern Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Cranberry Beans have 1.4 times more Copper, 1.3 times more Iron and 1.8 times more Zinc than Canned Great Northern Beans.
• While 14 oz of Canned Great Northern Beans contain 3.2 times more Selenium and 370 times more Sodium than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans and Canned Great Northern Beans contain similar levels of Calcium, Magnesium, Manganese, Phosphorus and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Cranberry Beans have 1.3 times more Omega 3, 1.8 times more Fiber and 1.3 times more Protein than Canned Great Northern Beans.
• Both Boiled Cranberry Beans and Canned Great Northern Beans offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• Both Boiled Cranberry Beans as well as Canned Great Northern Beans provide inadequate amounts of Omega 6 in 14 ounces.