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

Macros Ratio

	Protein	Fat	Carbs
Boiled French Beans	22%	5%	73%
Boiled Great Northern Beans	27%	3%	70%

Macro Nutrients

	Boiled French Beans	Boiled Great Northern Beans	Recommended Dietary Allowance
Energy	44.5% 1290kcal	40.7% 1180kcal	2900kcal per day for Men 19-50 years
Fat	7.84% 7.6g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	179% 2.87g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	9.76% 1.66g	6.06% 1.03g	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% 211g	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	184% 70g	38g per day for Men 19-50 years
Protein	126% 70.5g	149% 83.3g	56g per day for Men 19-50 years

Vitamins

	Boiled French Beans	Boiled 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	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.46mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.4% 2.22mg	53.2% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	90% 1.17mg	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	255% 1020μg	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	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	Boiled Great Northern Beans	Recommended Dietary Allowance
Calcium	63% 630mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	274% 2.47mg	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	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	225% 5.18mg	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	236% 1650mg	700mg per day for Men 19-50 years
Potassium	109% 3700mg	115% 3910mg	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	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	18% 666g	18.6% 690g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled French Beans vs Boiled Great Northern Beans:

• Boiled Great Northern Beans contain 1.4 times more Vitamin B9 than Boiled French Beans.
• Both Boiled French Beans and Boiled Great Northern Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per 1 kg.
• Both Boiled French Beans as well as Boiled Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled French Beans vs Boiled Great Northern Beans:

• Boiled Great Northern Beans contain 2.1 times more Copper, 2 times more Iron, 1.4 times more Manganese, 1.6 times more Phosphorus, 3.4 times more Selenium and 1.4 times more Zinc than Boiled French Beans.
• Both Boiled French Beans and Boiled Great Northern Beans have similar amounts of Calcium, Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled French Beans have 3.4 times more Omega 3 and 1.3 times more Fiber than Boiled Great Northern Beans.
• Both Boiled French Beans and Boiled Great Northern Beans have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Boiled French Beans as well as Boiled Great Northern Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.