Comparing Nutrients in 1 kilogram Canned Cranberry Beans VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Beans	26%	3%	71%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Cranberry Beans	Canned Kidney Beans	Recommended Dietary Allowance
Energy	28.6% 830kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	34.4% 0.55g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	166% 63g	113% 43g	38g per day for Men 19-50 years
Protein	99% 55.4g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Beans	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.04mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	57% 0.74mg	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	90% 360μg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Beans	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	34% 340mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	150% 1.35mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	73% 1.68mg	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	129% 900mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	221% 3320mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	76.4% 8.4mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	21% 776g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Cranberry Beans vs Canned Kidney Beans:

• Canned Cranberry Beans have 1.2 times more Vitamin B3 and 2.1 times more Vitamin B9 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.5 times more Vitamin C than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Canned Cranberry Beans as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Cranberry Beans vs Canned Kidney Beans:

• Canned Cranberry Beans have 1.3 times more Iron, 3.4 times more Selenium and 1.8 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Cranberry Beans and Canned All Types Kidney Beans have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Cranberry Beans have 1.5 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Omega 3 than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Canned All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Canned Cranberry Beans as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.