Comparing Nutrients in 1 pound Cranberry Beans VS Canned Cranberry Beans

Macros Ratio

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

Macro Nutrients

	Cranberry Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Energy	52.4% 1520kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	4.48% 1.43g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	68% 1.1g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	7.66% 1.3g	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	210% 272g	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	295% 112g	75.2% 28.6g	38g per day for Men 19-50 years
Protein	187% 104g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Cranberry Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.4mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.3% 0.97mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.2% 6.6mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	685% 2740μg	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

	Cranberry Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	57.6% 576mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	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	283% 22.7mg	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	168% 708mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	181% 4.17mg	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	241% 1687mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	178% 6042mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	105% 57.6μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	100% 1506mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	1.5% 56.2g	9.5% 352g	3700g per day for Men 19-50 years

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

• Raw Cranberry Beans have 19.2 times more Vitamin B1, 5.5 times more Vitamin B2, 2.9 times more Vitamin B3, 5.2 times more Vitamin B5, 5.6 times more Vitamin B6 and 7.8 times more Vitamin B9 than Canned Cranberry Beans.
• Both Raw Cranberry Beans as well as Canned Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Raw Cranberry Beans have 3.7 times more Calcium, 5.6 times more Copper, 3.2 times more Iron, 4.9 times more Magnesium, 4.6 times more Manganese, 4.3 times more Phosphorus, 5.1 times more Potassium, 4.1 times more Selenium and 4.3 times more Zinc than Canned Cranberry Beans.
• While Canned Cranberry Beans contain 55.3 times more Sodium and 6.3 times more Water than Raw Cranberry Beans.

Comparison of macro-nutrients per 1 pound:

• Raw Cranberry Beans have 4 times more Energy, 4.4 times more Fat, 4.4 times more Omega 3, 4.3 times more Omega 6, 4 times more Carbohydrate, 3.9 times more Fiber and 4.2 times more Protein than Canned Cranberry Beans.
• Both Raw Cranberry Beans as well as Canned Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.