Comparing Nutrients in 1 pound Cranberry Beans VS Boiled Cranberry Beans

Macros Ratio

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

Macro Nutrients

	Cranberry Beans	Boiled Cranberry Beans	Recommended Dietary Allowance
Energy	52.4% 1520kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	4.48% 1.43g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	68% 1.1g	25.8% 0.41g	1.6g per day for Men 19-50 years
Omega 6	7.66% 1.3g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 272g	85.3% 111g	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	103% 39g	38g per day for Men 19-50 years
Protein	187% 104g	75.7% 42.4g	56g per day for Men 19-50 years

Vitamins

	Cranberry Beans	Boiled Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.4mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.3% 0.97mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.2% 6.6mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	28.3% 0.37mg	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	235% 939μg	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

	Cranberry Beans	Boiled Cranberry Beans	Recommended Dietary Allowance
Calcium	57.6% 576mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	116% 1.05mg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	168% 708mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	181% 4.17mg	73% 1.68mg	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	87.5% 612mg	700mg per day for Men 19-50 years
Potassium	178% 6042mg	51.6% 1755mg	3400mg per day for Men 19-50 years
Selenium	105% 57.6μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	47% 5.17mg	11mg per day for Men 19-50 years
Water	1.5% 56.2g	7.93% 293g	3700g per day for Men 19-50 years

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

• Raw Cranberry Beans have 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 Raw Cranberry Beans as well as Boiled Cranberry Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Raw Cranberry Beans have 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.
• While Boiled Cranberry Beans contain 5.2 times more Water than Raw Cranberry Beans.

Comparison of macro-nutrients per 1 pound:

• Raw Cranberry Beans have 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 Raw Cranberry Beans as well as Boiled Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.