Comparing Nutrients in 14 ounces Cranberry Beans VS French Beans

Macros Ratio

	Protein	Fat	Carbs
Cranberry Beans	27%	3%	70%
French Beans	22%	5%	73%

Macro Nutrients

	Cranberry Beans	French Beans	Recommended Dietary Allowance
Energy	46% 1330kcal	47% 1361kcal	2900kcal per day for Men 19-50 years
Fat	5.03% 4.9g	8.27% 8g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	2.74% 0.88g	32g per day for Men 19-50 years
Omega 3	59.5% 0.95g	190% 3.04g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	196% 254g	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	258% 98g	263% 100g	38g per day for Men 19-50 years
Protein	163% 91g	133% 74.7g	56g per day for Men 19-50 years

Vitamins

	Cranberry Beans	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	247% 2.96mg	177% 2.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	67.5% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.4% 2.97mg	62.6% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.23mg	122% 1.6mg	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	599% 2397μg	396% 1584μg	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	20.3% 18.3mg	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

	Cranberry Beans	French Beans	Recommended Dietary Allowance
Calcium	50.4% 504mg	74% 738mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	194% 1.75mg	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	248% 20mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	147% 619mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	159% 3.65mg	207% 4.76mg	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	211% 1476mg	172% 1207mg	700mg per day for Men 19-50 years
Potassium	155% 5287mg	154% 5223mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	68.6% 7.54mg	11mg per day for Men 19-50 years
Water	1.33% 49g	1.16% 42.7g	3700g per day for Men 19-50 years

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

• Raw Cranberry Beans have 1.4 times more Vitamin B1 and 1.5 times more Vitamin B9 than Raw French Beans.
• While Raw French Beans contain 1.4 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin C than Raw Cranberry Beans.
• Both Raw Cranberry Beans and Raw French Beans have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Raw Cranberry Beans as well as Raw French Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Cranberry Beans have 1.8 times more Copper, 1.5 times more Iron, 1.2 times more Phosphorus and 1.9 times more Zinc than Raw French Beans.
• While Raw French Beans contain 1.5 times more Calcium, 1.3 times more Manganese and 3 times more Sodium than Raw Cranberry Beans.
• Both Raw Cranberry Beans and Raw French Beans have similar amounts of Magnesium, Potassium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Cranberry Beans have 1.2 times more Protein than Raw French Beans.
• While Raw French Beans contain 1.6 times more Fat, 3.2 times more Omega 3 and 1.5 times more Omega 6 than Raw Cranberry Beans.
• Both Raw Cranberry Beans and Raw French Beans have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Raw Cranberry Beans as well as Raw French Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.