Comparing Nutrients in 1 kilogram Boiled French Beans VS Canned Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled French Beans	22%	5%	73%
Canned Great Northern Beans	25%	3%	72%

Macro Nutrients

	Boiled French Beans	Canned Great Northern Beans	Recommended Dietary Allowance
Energy	44.5% 1290kcal	39.3% 1140kcal	2900kcal per day for Men 19-50 years
Fat	7.84% 7.6g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	179% 2.87g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	9.76% 1.66g	5.24% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 240g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	19.4% 14g	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	129% 49g	38g per day for Men 19-50 years
Protein	126% 70.5g	132% 73.7g	56g per day for Men 19-50 years

Vitamins

	Boiled French Beans	Canned Great Northern 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	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.46mg	29% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.4% 2.22mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	81.5% 1.06mg	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	203% 810μg	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	14.4% 13mg	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	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled French Beans	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	63% 630mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	178% 1.6mg	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	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	177% 4.1mg	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	194% 1360mg	700mg per day for Men 19-50 years
Potassium	109% 3700mg	103% 3510mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	247% 3700mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	18% 666g	19% 699g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled French Beans VS Canned Great Northern Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled French Beans versus 1 kg of Canned Great Northern 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 Great Northern Beans:

• 1 kg of Canned Great Northern Beans contains 1.3 times more Vitamin B5 than Boiled French Beans.
• Both Boiled French Beans and Canned Great Northern Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per one kilogram.
• Both Boiled French Beans as well as Canned Great Northern 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 Great Northern Beans:

• 1 kg of Canned Great Northern Beans contains 1.4 times more Copper, 1.5 times more Iron, 1.3 times more Phosphorus, 3.4 times more Selenium and 61.7 times more Sodium than Boiled French Beans.
• Both Boiled French Beans and Canned Great Northern Beans contain similar levels of Calcium, Magnesium, Manganese, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled French Beans has 4 times more Omega 3 and 1.9 times more Fiber than Canned Great Northern Beans.
• Both Boiled French Beans and Canned Great Northern Beans offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• Both Boiled French Beans as well as Canned Great Northern Beans provide inadequate amounts of Omega 6 in one kilogram.