Comparing Nutrients in 1 pound Boiled French Beans with Salt VS Boiled Cranberry Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled French Beans with Salt	22%	5%	73%
Boiled Cranberry Beans with Salt	27%	3%	70%

Macro Nutrients

	Boiled French Beans with Salt	Boiled Cranberry Beans with Salt	Recommended Dietary Allowance
Energy	20% 585kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.45g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	81.4% 1.3g	25.8% 0.41g	1.6g per day for Men 19-50 years
Omega 6	4.43% 0.75g	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	84% 109g	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	112% 42.6g	103% 39g	38g per day for Men 19-50 years
Protein	57% 32g	75.7% 42.4g	56g per day for Men 19-50 years

Vitamins

	Boiled French Beans with Salt	Boiled Cranberry Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.48mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	85% 340μg	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	6.05% 5.44mg	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 French Beans with Salt	Boiled Cranberry Beans with Salt	Recommended Dietary Allowance
Calcium	28.6% 286mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	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	61.2% 4.9mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	75.3% 1.73mg	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	66% 463mg	87.5% 612mg	700mg per day for Men 19-50 years
Potassium	49.4% 1678mg	51.6% 1755mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	71.7% 1075mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	47% 5.17mg	11mg per day for Men 19-50 years
Water	8.16% 302g	7.93% 293g	3700g per day for Men 19-50 years

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

• Boiled French Beans with Salt have 1.3 times more Vitamin B6 and more Vitamin C than Boiled Cranberry Beans with Salt.
• While Boiled Cranberry Beans with Salt contain 1.6 times more Vitamin B1 and 2.8 times more Vitamin B9 than Boiled French Beans with Salt.
• Both Boiled French Beans with Salt and Boiled Cranberry Beans with Salt have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 1 lb.
• Both Boiled French Beans with Salt as well as Boiled Cranberry Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled French Beans with Salt vs Boiled Cranberry Beans with Salt:

• Boiled French Beans with Salt have 1.3 times more Calcium than Boiled Cranberry Beans with Salt.
• While Boiled Cranberry Beans with Salt contain 2 times more Copper, 1.9 times more Iron, 1.3 times more Phosphorus and 1.8 times more Zinc than Boiled French Beans with Salt.
• Both Boiled French Beans with Salt and Boiled Cranberry Beans with Salt have similar amounts of Magnesium, Manganese, Potassium, Selenium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled French Beans with Salt have 3.2 times more Omega 3 than Boiled Cranberry Beans with Salt.
• While Boiled Cranberry Beans with Salt contain 1.3 times more Protein than Boiled French Beans with Salt.
• Both Boiled French Beans with Salt and Boiled Cranberry Beans with Salt have similar amounts of Energy, Carbohydrate and Fiber per 1 lb.
• Both Boiled French Beans with Salt as well as Boiled Cranberry Beans with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.