Comparing Nutrients in 14 ounces French Beans VS Canned Cranberry Beans

Macros Ratio

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

Macro Nutrients

	French Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Energy	47% 1361kcal	11.4% 329kcal	2900kcal per day for Men 19-50 years
Fat	8.27% 8g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	190% 3.04g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	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	196% 254g	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	263% 100g	66% 25g	38g per day for Men 19-50 years
Protein	133% 74.7g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	French Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	177% 2.12mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.5% 0.88mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.27mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.6% 3.13mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	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	396% 1584μg	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	20.3% 18.3mg	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

	French Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	74% 738mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	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	169% 13.5mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	207% 4.76mg	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	172% 1207mg	48.8% 341mg	700mg per day for Men 19-50 years
Potassium	154% 5223mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	88% 1318mg	1500mg per day for Men 19-50 years
Zinc	68.6% 7.54mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	1.16% 42.7g	8.3% 308g	3700g per day for Men 19-50 years

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

• Raw French Beans have 13.7 times more Vitamin B1, 5.7 times more Vitamin B2, 4.1 times more Vitamin B3, 5.5 times more Vitamin B5, 7.3 times more Vitamin B6, 5.2 times more Vitamin B9 and 5.8 times more Vitamin C than Canned Cranberry Beans.
• Both Raw French Beans as well as Canned Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw French Beans have 5.5 times more Calcium, 3.1 times more Copper, 2.2 times more Iron, 5.9 times more Magnesium, 6 times more Manganese, 3.5 times more Phosphorus, 5.1 times more Potassium, 4.2 times more Selenium and 2.3 times more Zinc than Canned Cranberry Beans.
• While Canned Cranberry Beans contain 18.4 times more Sodium and 7.2 times more Water than Raw French Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw French Beans have 4.1 times more Energy, 7.2 times more Fat, 13.9 times more Omega 3, 6.7 times more Omega 6, 4.2 times more Carbohydrate, 4 times more Fiber and 3.4 times more Protein than Canned Cranberry Beans.
• Both Raw French Beans as well as Canned Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.