Comparing Nutrients in 1 kilogram 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	28.6% 830kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	7.84% 7.6g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	34.4% 0.55g	179% 2.87g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	9.76% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	185% 240g	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	166% 63g	247% 94g	38g per day for Men 19-50 years
Protein	99% 55.4g	126% 70.5g	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	32.5% 0.39mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.04mg	34% 5.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	44.4% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	80.8% 1.05mg	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	193% 770μg	188% 750μg	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	8.9% 8mg	13.3% 12mg	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	34% 340mg	63% 630mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	128% 1.15mg	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	194% 15.5mg	135% 11mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	133% 560mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	166% 3.82mg	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	123% 860mg	146% 1020mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	109% 3700mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	221% 3320mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	76.4% 8.4mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	21% 776g	18% 666g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Canned Cranberry Beans as well as Boiled French Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.