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

Macros Ratio

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

Macro Nutrients

	Boiled Great Northern Beans	French Beans	Recommended Dietary Allowance
Energy	40.7% 1180kcal	118% 3430kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	21% 20g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	478% 7.65g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	493% 641g	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	184% 70g	663% 252g	38g per day for Men 19-50 years
Protein	149% 83.3g	336% 188g	56g per day for Men 19-50 years

Vitamins

	Boiled Great Northern Beans	French Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	446% 5.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	130% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.2% 2.66mg	158% 7.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	308% 4mg	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	255% 1020μg	998% 3990μg	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	14.4% 13mg	51% 46mg	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 Great Northern Beans	French Beans	Recommended Dietary Allowance
Calcium	68% 680mg	186% 1860mg	1000mg per day for Men 19-50 years
Copper	274% 2.47mg	489% 4.4mg	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	266% 21.3mg	425% 34mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	448% 1880mg	420mg per day for Men 19-50 years
Manganese	225% 5.18mg	522% 12mg	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	236% 1650mg	434% 3040mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	387% 13160mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	235% 129μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	173% 19mg	11mg per day for Men 19-50 years
Water	18.6% 690g	2.9% 108g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Raw French Beans contains 3.4 times more Vitamin B1, 3.7 times more Vitamin B2, 3.1 times more Vitamin B3, 3 times more Vitamin B5, 3.4 times more Vitamin B6, 3.9 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled Great Northern Beans.
• 1 kilogram of Boiled Great Northern Beans have insufficient amounts of Vitamin C
• Both Boiled Great Northern Beans as well as Raw French Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Raw French Beans contains 2.7 times more Calcium, 1.8 times more Copper, 1.6 times more Iron, 3.8 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 3.4 times more Potassium, 3.1 times more Selenium and 2.2 times more Zinc than Boiled Great Northern Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw French Beans contains 2.9 times more Energy, 4.5 times more Fat, 9.1 times more Omega 3, 4.3 times more Omega 6, 3 times more Carbohydrate, 3.6 times more Fiber and 2.3 times more Protein than Boiled Great Northern Beans.
• 1 kilogram of Boiled Great Northern Beans provide inadequate amounts of Omega 6