Comparing Nutrients in 500 calories Canned Cranberry Beans VS Boiled French Beans

Weight per 500 calories

• Canned Cranberry Beans: 602g
• Boiled French Beans: 388g

Boiled French Beans have 1.6 times more energy per unit of mass than Canned Cranberry Beans, which is average in comparison to other foods. Canned Cranberry Beans having average energy density.

Which food has more nutrients per 500 calories - Canned Cranberry Beans or Boiled French Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Beans	26%	3%	71%
Boiled French Beans	22%	5%	73%

Macro Nutrients

	Canned Cranberry Beans	Boiled French Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	69.5% 1.1g	1.6g per day for Men 19-50 years
Omega 6	2.34% 0.4g	3.8% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	71.6% 93g	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	100% 38g	96% 36.4g	38g per day for Men 19-50 years
Protein	59.6% 33.4g	48.8% 27.3g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Beans	Boiled French Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.23mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	31.3% 0.41mg	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	116% 464μg	72.7% 291μg	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	5.35% 4.8mg	5.17% 4.65mg	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

	Canned Cranberry Beans	Boiled French Beans	Recommended Dietary Allowance
Calcium	20.5% 205mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	49.5% 0.45mg	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	117% 9.34mg	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	51.7% 217mg	420mg per day for Men 19-50 years
Manganese	52.4% 1.2mg	64.4% 1.5mg	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	74% 518mg	56.5% 395mg	700mg per day for Men 19-50 years
Potassium	46% 1566mg	42% 1434mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	8.46% 4.65μg	55μg per day for Men 19-50 years
Sodium	133% 2000mg	1.55% 23.3mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	12.6% 467g	6.97% 258g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Cranberry Beans vs Boiled French Beans:

• Canned Cranberry Beans have 1.4 times more Vitamin B3 and 1.6 times more Vitamin B9 than Boiled French Beans.
• While Boiled French Beans contain 2.1 times more Vitamin B1 than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Boiled French Beans have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C per 500 kcal.
• Both Canned Cranberry Beans as well as Boiled French Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Cranberry Beans vs Boiled French Beans:

• Canned Cranberry Beans have 1.9 times more Copper, 2.2 times more Iron, 1.3 times more Phosphorus, 4 times more Selenium, 86 times more Sodium, 2 times more Zinc and 1.8 times more Water than Boiled French Beans.
• Both Canned Cranberry Beans and Boiled French Beans have similar amounts of Calcium, Magnesium, Manganese and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Cranberry Beans have 1.2 times more Protein than Boiled French Beans.
• While Boiled French Beans contain 3.4 times more Omega 3 than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Boiled French Beans have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Canned Cranberry Beans as well as Boiled French Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.