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

Macros Ratio

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

Macro Nutrients

	Canned Cranberry Beans	Boiled French Beans	Recommended Dietary Allowance
Energy	13% 376kcal	20% 585kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	3.55% 3.45g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	81.4% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	4.43% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.8% 68.6g	84% 109g	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	75.2% 28.6g	112% 42.6g	38g per day for Men 19-50 years
Protein	45% 25g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Beans	Boiled 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	14.7% 0.18mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	15.5% 2.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	36.6% 0.48mg	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	87.3% 349μg	85% 340μg	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	4.03% 3.63mg	6.05% 5.44mg	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

	Canned Cranberry Beans	Boiled French Beans	Recommended Dietary Allowance
Calcium	15.4% 154mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	71.6% 0.64mg	58% 0.52mg	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	88% 7.03mg	61.2% 4.9mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	75.3% 1.73mg	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	55.7% 390mg	66% 463mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	49.4% 1678mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	100% 1506mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	9.5% 352g	8.16% 302g	3700g per day for Men 19-50 years

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

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

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

• Canned Cranberry Beans have 1.2 times more Copper, 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.
• While Boiled French Beans contain 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.
• Both Canned Cranberry Beans and Boiled French Beans have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled French Beans contain 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 Canned Cranberry Beans as well as Boiled French Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.