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

Macros Ratio

	Protein	Fat	Carbs
Boiled Cranberry Beans	27%	3%	70%
Canned Cranberry Beans	26%	3%	71%

Macro Nutrients

	Boiled Cranberry Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Energy	21.3% 617kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	25.8% 0.41g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.3% 111g	52.8% 68.6g	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	103% 39g	75.2% 28.6g	38g per day for Men 19-50 years
Protein	75.7% 42.4g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Cranberry Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.4% 0.95mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	19% 0.25mg	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	235% 939μg	87.3% 349μg	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	0% 0mg	4.03% 3.63mg	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 Cranberry Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	22.7% 227mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	71.6% 0.64mg	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	119% 9.5mg	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	39.4% 0.91mg	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	87.5% 612mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	51.6% 1755mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	100% 1506mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	7.93% 293g	9.5% 352g	3700g per day for Men 19-50 years

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

• Boiled Cranberry Beans have 5.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.7 times more Vitamin B9 than Canned Cranberry Beans.
• Both Boiled Cranberry Beans and Canned Cranberry Beans have similar amounts of Vitamin B3 per 1 lb.
• Both Boiled Cranberry Beans as well as Canned Cranberry Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Boiled Cranberry Beans have 1.5 times more Calcium, 1.6 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Canned Cranberry Beans.
• While Canned Cranberry Beans contain 2.4 times more Selenium and 332 times more Sodium than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans and Canned Cranberry Beans have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Cranberry Beans have 1.6 times more Energy, 1.7 times more Omega 3, 1.6 times more Carbohydrate, 1.4 times more Fiber and 1.7 times more Protein than Canned Cranberry Beans.
• Both Boiled Cranberry Beans as well as Canned Cranberry Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.