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

Weight per 300 calories

• Boiled French Beans: 233g
• Great Northern Beans: 88.5g

Raw Great Northern Beans have 2.6 times more energy per unit of mass than Boiled French Beans, which is high in comparison to other foods. Boiled French Beans having average energy density.

Which food has more nutrients per 300 calories - Boiled French Beans or Great Northern Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled French Beans	22%	5%	73%
Great Northern Beans	25%	3%	72%

Macro Nutrients

	Boiled French Beans	Great Northern Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.98% 0.32g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.27% 0.39g	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	43% 56g	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	57.5% 22g	47% 18g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Boiled French Beans	Great Northern Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	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	43.6% 174μg	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	3.1% 2.8mg	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 French Beans	Great Northern Beans	Recommended Dietary Allowance
Calcium	14.7% 147mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	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	31.4% 2.5mg	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	40% 167mg	420mg per day for Men 19-50 years
Manganese	38.6% 0.89mg	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	34% 237mg	56.5% 396mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	36% 1227mg	3400mg per day for Men 19-50 years
Selenium	5.07% 2.8μg	20.8% 11.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.83% 12.4mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.26% 9.47g	3700g per day for Men 19-50 years

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

• Raw Great Northern Beans contain 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 1.6 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled French Beans.
• Both Boiled French Beans as well as Raw Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled French Beans have 16.3 times more Water than Raw Great Northern Beans.
• While Raw Great Northern Beans contain 2.8 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium, 4.1 times more Selenium and 1.4 times more Zinc than Boiled French Beans.
• Both Boiled French Beans and Raw Great Northern Beans have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled French Beans have 3.5 times more Omega 3 and 1.2 times more Fiber than Raw Great Northern Beans.
• Both Boiled French Beans and Raw Great Northern Beans have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled French Beans as well as Raw Great Northern Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.