Comparing Nutrients in 300 calories Boiled Cranberry Beans VS Great Northern Beans

Weight per 300 calories

• Boiled Cranberry Beans: 221g
• Great Northern Beans: 88.5g

Raw Great Northern Beans have 2.5 times more energy per unit of mass than Boiled Cranberry Beans, which is high in comparison to other foods. Boiled Cranberry Beans having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Cranberry Beans or Great Northern Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cranberry Beans	27%	3%	70%
Great Northern Beans	25%	3%	72%

Macro Nutrients

	Boiled Cranberry Beans	Great Northern 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	0.98% 0.32g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1.37% 0.23g	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	42.5% 55g	130g per day for Men 19-50 years
Sugars	NA	2.76% 2g	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	47% 18g	38g per day for Men 19-50 years
Protein	36.8% 20.6g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Cranberry Beans	Great Northern 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	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	30.4% 0.4mg	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	107% 427μg	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	5.2% 4.7mg	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	1.3% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.42% 5.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cranberry Beans	Great Northern Beans	Recommended Dietary Allowance
Calcium	11% 110mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	56.6% 0.51mg	82.3% 0.74mg	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	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	26.3% 110mg	40% 167mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	54.8% 1.26mg	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	56.5% 396mg	700mg per day for Men 19-50 years
Potassium	25% 854mg	36% 1227mg	3400mg per day for Men 19-50 years
Selenium	5.2% 2.87μg	20.8% 11.4μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.2mg	0.83% 12.4mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	3.85% 143g	0.26% 9.47g	3700g per day for Men 19-50 years

Boiled Cranberry Beans VS Great Northern Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Cranberry Beans or Great Northern Beans?

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

• 300 kcal of Raw Great Northern Beans contain 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans and Great Northern Beans provide similar amounts of Vitamin B1 and Vitamin B9 per 300 calories.
• Both Boiled Cranberry Beans as well as Raw Great Northern Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Cranberry Beans vs Great Northern Beans:

• 300 calories of Boiled Cranberry Beans have 1.2 times more Zinc than Great Northern Beans.
• While 300 kcal of Raw Great Northern Beans contain 1.4 times more Calcium, 1.5 times more Copper, 1.5 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 4 times more Selenium than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans and Great Northern Beans contain similar levels of Iron per 300 calories.
• 300 calories of Boiled Cranberry Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• Both Boiled Cranberry Beans and Raw Great Northern Beans have similar amounts of macro-nutrients per 300 kcal
• Both Boiled Cranberry Beans and Great Northern Beans offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per 300 calories.
• Both Boiled Cranberry Beans as well as Raw Great Northern Beans provide inadequate amounts of Omega 6 in 300 calories.