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

Macros Ratio

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

Macro Nutrients

	Boiled French Beans	Great Northern Beans	Recommended Dietary Allowance
Energy	44.5% 1290kcal	117% 3390kcal	2900kcal per day for Men 19-50 years
Fat	7.84% 7.6g	11.8% 11.4g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	11% 3.56g	32g per day for Men 19-50 years
Omega 3	179% 2.87g	133% 2.13g	1.6g per day for Men 19-50 years
Omega 6	9.76% 1.66g	15.5% 2.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 240g	480% 624g	130g per day for Men 19-50 years
Sugars	NA	31% 22.6g	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	532% 202g	38g per day for Men 19-50 years
Protein	126% 70.5g	390% 219g	56g per day for Men 19-50 years

Vitamins

	Boiled French Beans	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	544% 6.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	182% 2.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.46mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.4% 2.22mg	220% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	344% 4.47mg	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	1205% 4820μg	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	59% 53mg	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	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled French Beans	Great Northern Beans	Recommended Dietary Allowance
Calcium	63% 630mg	175% 1750mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	930% 8.37mg	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	684% 54.7mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	450% 1890mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	619% 14.2mg	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	639% 4470mg	700mg per day for Men 19-50 years
Potassium	109% 3700mg	408% 13870mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	235% 129μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	210% 23mg	11mg per day for Men 19-50 years
Water	18% 666g	2.9% 107g	3700g per day for Men 19-50 years

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

• Raw Great Northern Beans contain 5 times more Vitamin B1, 3.8 times more Vitamin B2, 3.6 times more Vitamin B3, 5 times more Vitamin B5, 4.3 times more Vitamin B6, 6.4 times more Vitamin B9 and 4.4 times more Vitamin C than Boiled French Beans.
• Both Boiled French Beans as well as Raw 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 Great Northern Beans:

• Boiled French Beans have 6.2 times more Water than Raw Great Northern Beans.
• While Raw Great Northern Beans contain 2.8 times more Calcium, 7.3 times more Copper, 5.1 times more Iron, 3.4 times more Magnesium, 3.7 times more Manganese, 4.4 times more Phosphorus, 3.7 times more Potassium, 10.8 times more Selenium and 3.6 times more Zinc than Boiled French Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled French Beans have 1.3 times more Omega 3 than Raw Great Northern Beans.
• While Raw Great Northern Beans contain 2.6 times more Energy, 1.5 times more Fat, 4.3 times more Saturated Fat, 1.6 times more Omega 6, 2.6 times more Carbohydrate, 2.1 times more Fiber and 3.1 times more Protein than Boiled French Beans.
• Both Boiled French Beans as well as Raw Great Northern Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.