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

Weight per 300 calories

• French Beans: 87.5g
• Canned Great Northern Beans: 263g

French Beans have 3 times more energy per 100g than Canned Great Northern Beans. It has high energy density when compared to other foods. Canned Great Northern Beans having average energy density.

Discover which food has more nutrients per 300 calories - French Beans or Canned Great Northern Beans?

Macros Ratio

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

Macro Nutrients

	French Beans	Canned 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	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.27% 0.39g	1.38% 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	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	NA	5.1% 3.7g	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% 22g	34% 13g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	French Beans	Canned 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	39% 0.47mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	7.6% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	21.5% 0.28mg	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	87.2% 349μg	53.3% 213μg	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	4.47% 4.02mg	3.8% 3.42mg	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	14% 2.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.58% 7.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Beans	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	16.3% 163mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	46.8% 0.42mg	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	37% 2.97mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	45.6% 1.05mg	46.7% 1.07mg	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	38% 266mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	34% 1151mg	27% 924mg	3400mg per day for Men 19-50 years
Selenium	20.5% 11.3μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	1.05% 15.7mg	65% 974mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	4.97% 184g	3700g per day for Men 19-50 years

French Beans VS Canned Great Northern Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - French Beans or Canned Great Northern Beans?

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

• 300 calories of French Beans have 1.2 times more Vitamin B1, 1.2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Canned Great Northern Beans.
• Both French Beans and Canned Great Northern Beans provide similar amounts of Vitamin B5 per 300 calories.
• Both Raw French Beans as well as Canned Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of French Beans have 1.2 times more Magnesium and 1.2 times more Potassium than Canned Great Northern Beans.
• While 300 kcal of Canned Great Northern Beans contain 1.4 times more Iron, 1.3 times more Phosphorus and 61.8 times more Sodium than Raw French Beans.
• Both French Beans and Canned Great Northern Beans contain similar levels of Calcium, Copper, Manganese, Selenium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of French Beans have 3.5 times more Omega 3 and 1.7 times more Fiber than Canned Great Northern Beans.
• Both French Beans and Canned Great Northern Beans offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Raw French Beans as well as Canned Great Northern Beans provide inadequate amounts of Omega 6 in 300 calories.