Comparing Nutrients in 300 calories French Beans VS Great Northern Beans

Weight per 300 calories

• French Beans: 87.5g
• Great Northern Beans: 88.5g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

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

Macro Nutrients

	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	42% 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	58% 22g	47% 18g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	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	39% 0.47mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	87.2% 349μg	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	4.47% 4.02mg	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

	French Beans	Great Northern Beans	Recommended Dietary Allowance
Calcium	16.3% 163mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	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	37% 2.97mg	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	40% 167mg	420mg per day for Men 19-50 years
Manganese	45.6% 1.05mg	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	38% 266mg	56.5% 396mg	700mg per day for Men 19-50 years
Potassium	34% 1151mg	36% 1227mg	3400mg per day for Men 19-50 years
Selenium	20.5% 11.3μg	20.8% 11.4μg	55μg per day for Men 19-50 years
Sodium	1.05% 15.7mg	0.83% 12.4mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.26% 9.47g	3700g per day for Men 19-50 years

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

• Raw Great Northern Beans contain 1.4 times more Vitamin B5 than Raw French Beans.
• Both Raw French Beans and Raw Great Northern Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C per 300 kcal.
• Both Raw 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 French Beans vs Great Northern Beans:

• Raw Great Northern Beans contain 1.9 times more Copper, 1.6 times more Iron and 1.5 times more Phosphorus than Raw French Beans.
• Both Raw French Beans and Raw Great Northern Beans have similar amounts of Calcium, Magnesium, Manganese, Potassium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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