Comparing Nutrients in 300 calories Canned Cranberry Beans VS French Beans

Weight per 300 calories

• Canned Cranberry Beans: 361g
• French Beans: 87.5g

Raw French Beans have 4.1 times more energy per unit of mass than Canned Cranberry Beans, which is high in comparison to other foods. Canned Cranberry Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Beans	26%	3%	71%
French Beans	22%	5%	73%

Macro Nutrients

	Canned Cranberry Beans	French Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	2.27% 0.39g	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	43% 56g	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	58% 22g	38g per day for Men 19-50 years
Protein	35.8% 20g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Beans	French Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	27% 0.35mg	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	87.2% 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	3.2% 2.9mg	4.47% 4.02mg	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	French Beans	Recommended Dietary Allowance
Calcium	12.3% 123mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	42.8% 0.38mg	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	37% 2.97mg	8mg per day for Men 19-50 years
Magnesium	27.5% 116mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	45.6% 1.05mg	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	38% 266mg	700mg per day for Men 19-50 years
Potassium	27.6% 940mg	34% 1151mg	3400mg per day for Men 19-50 years
Selenium	20.4% 11.2μg	20.5% 11.3μg	55μg per day for Men 19-50 years
Sodium	80% 1200mg	1.05% 15.7mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	7.58% 280g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Raw French Beans contain 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Raw French Beans have similar amounts of Vitamin B3 per 300 kcal.
• Both Canned Cranberry Beans as well as Raw French Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned Cranberry Beans have 1.3 times more Copper, 1.9 times more Iron, 76.2 times more Sodium, 1.8 times more Zinc and 29.8 times more Water than Raw French Beans.
• While Raw French Beans contain 1.3 times more Calcium, 1.4 times more Magnesium and 1.5 times more Manganese than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Raw French Beans have similar amounts of Phosphorus, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Cranberry Beans have 1.2 times more Protein than Raw French Beans.
• While Raw French Beans contain 3.4 times more Omega 3 than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Raw French Beans have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Canned Cranberry Beans as well as Raw French Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.