Comparing Nutrients in 1 pound French Beans VS Canned Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
French Beans	22%	5%	73%
Canned Great Northern Beans	25%	3%	72%

Macro Nutrients

	French Beans	Canned Great Northern Beans	Recommended Dietary Allowance
Energy	53.6% 1556kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	9.45% 9.16g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	217% 3.47g	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	2.37% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	73.3% 95g	130g per day for Men 19-50 years
Sugars	NA	8.82% 6.4g	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	301% 114g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	152% 85.3g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	French Beans	Canned Great Northern Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	202% 2.43mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.45mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.6% 3.58mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	37% 0.48mg	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	452% 1810μg	92% 367μg	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	23% 21mg	6.55% 5.9mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Beans	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	84.4% 844mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	80.6% 0.73mg	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	193% 15.4mg	89% 7.12mg	8mg per day for Men 19-50 years
Magnesium	203% 853mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	237% 5.44mg	80.5% 1.85mg	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	197% 1379mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	47% 1592mg	3400mg per day for Men 19-50 years
Selenium	106% 58.5μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	112% 1678mg	1500mg per day for Men 19-50 years
Zinc	78.3% 8.6mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	1.32% 49g	8.57% 317g	3700g per day for Men 19-50 years

Nutrient Comparison: French Beans VS Canned Great Northern Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of French Beans versus 1 lb of Canned Great Northern Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of French Beans vs Canned Great Northern Beans:

• 1 pound of French Beans has 3.7 times more Vitamin B1, 3.7 times more Vitamin B2, 4.5 times more Vitamin B3, 2.8 times more Vitamin B5, 3.8 times more Vitamin B6, 4.9 times more Vitamin B9 and 3.5 times more Vitamin C than Canned Great Northern Beans.
• 1 pound of Canned Great Northern Beans have insufficient amounts of Vitamin C
• Both Raw French Beans as well as Canned Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for French Beans vs Canned Great Northern Beans:

• 1 pound of French Beans has 3.5 times more Calcium, 2.8 times more Copper, 2.2 times more Iron, 3.7 times more Magnesium, 2.9 times more Manganese, 2.2 times more Phosphorus, 3.7 times more Potassium, 3.1 times more Selenium and 2.9 times more Zinc than Canned Great Northern Beans.
• While 1 lb of Canned Great Northern Beans contains 20.6 times more Sodium than Raw French Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of French Beans has 3 times more Energy, 5.2 times more Fat, 10.6 times more Omega 3, 5 times more Omega 6, 3 times more Carbohydrate, 5.1 times more Fiber and 2.6 times more Protein than Canned Great Northern Beans.
• 1 pound of Canned Great Northern Beans provide inadequate amounts of Omega 6