Comparing Nutrients in 1 pound Boiled Cranberry Beans VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Cranberry Beans	27%	3%	70%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Cranberry Beans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	21.3% 617kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	25.8% 0.41g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.44% 0.24g	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	209% 271g	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	297% 113g	38g per day for Men 19-50 years
Protein	75.7% 42.4g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Boiled Cranberry Beans	California Red Kidney 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	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	22.7% 227mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	554% 5mg	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	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	197% 4.54mg	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	262% 1837mg	700mg per day for Men 19-50 years
Potassium	51.6% 1755mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	7.93% 293g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 2.5 times more Vitamin B1, 3.2 times more Vitamin B2, 4 times more Vitamin B3, 3.3 times more Vitamin B5, 4.9 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Cranberry Beans vs California Red Kidney Beans:

• Boiled Cranberry Beans have 5.5 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.9 times more Calcium, 4.8 times more Copper, 4.5 times more Iron, 3.2 times more Magnesium, 2.7 times more Manganese, 3 times more Phosphorus, 3.9 times more Potassium, 2.5 times more Selenium and 2.2 times more Zinc than Boiled Cranberry Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans contain 2.4 times more Energy, 2.4 times more Carbohydrate, 2.9 times more Fiber and 2.6 times more Protein than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans and Raw California Red Kidney Beans have similar amounts of Omega 3 per 1 lb.
• Both Boiled Cranberry Beans as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.