Comparing Nutrients in 300 calories Canned Cranberry Beans VS Boiled Cranberry Beans

Weight per 300 calories

• Canned Cranberry Beans: 361g
• Boiled Cranberry Beans: 221g

Boiled Cranberry Beans have 1.6 times more energy per unit of mass than Canned Cranberry Beans, which is average in comparison to other foods. Canned Cranberry Beans having average energy density.

Which food has more nutrients per 300 calories - Canned Cranberry Beans or Boiled Cranberry Beans?

Macros Ratio

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

Macro Nutrients

	Canned Cranberry Beans	Boiled Cranberry Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	1.05% 1g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.7g	41.5% 54g	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	60% 22.8g	50% 19g	38g per day for Men 19-50 years
Protein	35.8% 20g	36.8% 20.6g	56g per day for Men 19-50 years

Vitamins

	Canned 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	11.7% 0.14mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	13.7% 0.18mg	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	69.6% 278μg	114% 457μg	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	3.2% 2.9mg	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

	Canned Cranberry Beans	Boiled Cranberry Beans	Recommended Dietary Allowance
Calcium	12.3% 123mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	56.6% 0.51mg	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	70% 5.6mg	57.6% 4.6mg	8mg per day for Men 19-50 years
Magnesium	27.5% 116mg	26.3% 110mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	35.5% 0.82mg	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	44.4% 311mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	27.6% 940mg	25% 854mg	3400mg per day for Men 19-50 years
Selenium	20.4% 11.2μg	5.2% 2.87μg	55μg per day for Men 19-50 years
Sodium	80% 1200mg	0.15% 2.2mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	7.58% 280g	3.85% 143g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Cranberry Beans vs Boiled Cranberry Beans:

• Canned Cranberry Beans have 1.6 times more Vitamin B3 and more Vitamin C than Boiled Cranberry Beans.
• While Boiled Cranberry Beans contain 3.3 times more Vitamin B1 and 1.6 times more Vitamin B9 than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Boiled Cranberry Beans have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Canned Cranberry Beans as well as Boiled Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Cranberry Beans vs Boiled Cranberry Beans:

• Canned Cranberry Beans have 1.2 times more Iron, 3.9 times more Selenium, 544 times more Sodium, 1.2 times more Zinc and 2 times more Water than Boiled Cranberry Beans.
• Both Canned Cranberry Beans and Boiled Cranberry Beans have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Cranberry Beans have 1.2 times more Fiber than Boiled Cranberry Beans.
• Both Canned Cranberry Beans and Boiled Cranberry Beans have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 300 kcal.
• Both Canned Cranberry Beans as well as Boiled Cranberry Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.