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

Weight per 300 calories

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

Boiled Cranberry Beans have 1.6 times more energy per 100g than Canned Cranberry Beans. It has average energy density when compared to other foods. Canned Cranberry Beans having average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Boiled Cranberry Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.6% 0.46mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	15.3% 0.2mg	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	114% 457μg	69.6% 278μg	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	3.2% 2.9mg	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	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 Cranberry Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	11% 110mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	56.6% 0.51mg	57% 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	57.6% 4.6mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	26.3% 110mg	27.5% 116mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	31.4% 0.72mg	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	42.5% 298mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	25% 854mg	27.6% 940mg	3400mg per day for Men 19-50 years
Selenium	5.2% 2.87μg	20.4% 11.2μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.2mg	80% 1200mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	3.85% 143g	7.58% 280g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 300 calories:

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