Comparing Nutrients in 300 calories Cranberry Beans VS Boiled Cranberry Beans

Weight per 300 calories

• Cranberry Beans: 89.6g
• Boiled Cranberry Beans: 221g

Cranberry Beans have 2.5 times more energy per 100g than Boiled Cranberry Beans. It has high energy density when compared to other foods. Boiled Cranberry Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cranberry Beans	27%	3%	70%
Boiled Cranberry Beans	27%	3%	70%

Macro Nutrients

	Cranberry Beans	Boiled Cranberry Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	1.05% 1g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	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	41.4% 53.8g	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	58.2% 22g	50% 19g	38g per day for Men 19-50 years
Protein	37% 20.6g	36.8% 20.6g	56g per day for Men 19-50 years

Vitamins

	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	55.7% 0.67mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.14% 1.3mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	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	135% 541μg	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	0% 0mg	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

	Cranberry Beans	Boiled Cranberry Beans	Recommended Dietary Allowance
Calcium	11.4% 114mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	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	56% 4.48mg	57.6% 4.6mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	26.3% 110mg	420mg per day for Men 19-50 years
Manganese	36% 0.82mg	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	47.6% 333mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	35% 1193mg	25% 854mg	3400mg per day for Men 19-50 years
Selenium	20.7% 11.4μg	5.2% 2.87μg	55μg per day for Men 19-50 years
Sodium	0.36% 5.37mg	0.15% 2.2mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.3% 11g	3.85% 143g	3700g per day for Men 19-50 years

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

• Raw Cranberry Beans have 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled Cranberry Beans.
• Both Raw Cranberry Beans and Boiled Cranberry Beans have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Raw Cranberry Beans as well as Boiled Cranberry Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Raw Cranberry Beans have 1.4 times more Copper, 1.3 times more Magnesium, 1.4 times more Potassium, 4 times more Selenium and 1.3 times more Zinc than Boiled Cranberry Beans.
• While Boiled Cranberry Beans contain 12.9 times more Water than Raw Cranberry Beans.
• Both Raw Cranberry Beans and Boiled Cranberry Beans have similar amounts of Calcium, Iron, Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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