Comparing Nutrients in 1 pound Boiled Cranberry Beans VS Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Cranberry Beans	27%	3%	70%
Cranberry Beans	27%	3%	70%

Macro Nutrients

	Boiled Cranberry Beans	Cranberry Beans	Recommended Dietary Allowance
Energy	21.3% 617kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	4.48% 1.43g	32g per day for Men 19-50 years
Omega 3	25.8% 0.41g	68% 1.1g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	7.66% 1.3g	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	210% 272g	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	295% 112g	38g per day for Men 19-50 years
Protein	75.7% 42.4g	187% 104g	56g per day for Men 19-50 years

Vitamins

	Boiled Cranberry Beans	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	282% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	74.3% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	41.2% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	108% 1.4mg	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	235% 939μg	685% 2740μg	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	0% 0mg	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	Cranberry Beans	Recommended Dietary Allowance
Calcium	22.7% 227mg	57.6% 576mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	400% 3.6mg	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	283% 22.7mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	168% 708mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	181% 4.17mg	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	241% 1687mg	700mg per day for Men 19-50 years
Potassium	51.6% 1755mg	178% 6042mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	105% 57.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	7.93% 293g	1.5% 56.2g	3700g per day for Men 19-50 years

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

• Raw Cranberry Beans contain 3.6 times more Vitamin B1, 3.1 times more Vitamin B2, 2.8 times more Vitamin B3, 3.1 times more Vitamin B5, 3.8 times more Vitamin B6 and 2.9 times more Vitamin B9 than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans as well as Raw 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 Cranberry Beans:

• Boiled Cranberry Beans have 5.2 times more Water than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 2.5 times more Calcium, 3.4 times more Copper, 2.4 times more Iron, 3.1 times more Magnesium, 2.5 times more Manganese, 2.8 times more Phosphorus, 3.4 times more Potassium, 9.8 times more Selenium and 3.2 times more Zinc than Boiled Cranberry Beans.

Comparison of macro-nutrients per 1 pound:

• Raw Cranberry Beans contain 2.5 times more Energy, 2.7 times more Fat, 2.6 times more Omega 3, 2.7 times more Omega 6, 2.5 times more Carbohydrate, 2.9 times more Fiber and 2.5 times more Protein than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans as well as Raw Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.