Comparing Nutrients in 1 kilogram Boiled French Beans VS Canned Cranberry Beans

Macros Ratio

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

Macro Nutrients

	Boiled French Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Energy	44.5% 1290kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	7.84% 7.6g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	179% 2.87g	34.4% 0.55g	1.6g per day for Men 19-50 years
Omega 6	9.76% 1.66g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 240g	116% 151g	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	247% 94g	166% 63g	38g per day for Men 19-50 years
Protein	126% 70.5g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	108% 1.3mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.46mg	31.5% 5.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.4% 2.22mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	42.3% 0.55mg	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	188% 750μg	193% 770μg	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	13.3% 12mg	8.9% 8mg	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

	Boiled French Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	63% 630mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	158% 1.42mg	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	135% 11mg	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	87% 2mg	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	146% 1020mg	123% 860mg	700mg per day for Men 19-50 years
Potassium	109% 3700mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	221% 3320mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	76.4% 8.4mg	11mg per day for Men 19-50 years
Water	18% 666g	21% 776g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled French Beans VS Canned Cranberry Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled French Beans versus 1 kg of Canned Cranberry Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled French Beans has 3.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B5 and 1.9 times more Vitamin B6 than Canned Cranberry Beans.
• Both Boiled French Beans and Canned Cranberry Beans provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• Both Boiled French Beans as well as Canned Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled French Beans vs Canned Cranberry Beans:

• 1 kilogram of Boiled French Beans has 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.
• While 1 kg of Canned Cranberry Beans contains 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.
• Both Boiled French Beans and Canned Cranberry Beans contain similar levels of Copper and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled French Beans has 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 Boiled French Beans as well as Canned Cranberry Beans provide inadequate amounts of Omega 6 in one kilogram.