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

Weight per 500 calories

• Canned Cranberry Beans: 602g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 1.5 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 Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Beans	26%	3%	71%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Cranberry Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	2.34% 0.4g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	69% 89.8g	130g per day for Men 19-50 years
Sugars	NA	1.74% 1.26g	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	66.3% 25g	38g per day for Men 19-50 years
Protein	59.6% 33.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Beans	Boiled Kidney 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	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	36.3% 0.47mg	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	128% 512μg	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	5.25% 4.72mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	20.5% 205mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	94% 0.85mg	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	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	52.4% 1.2mg	73.6% 1.7mg	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	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	46% 1566mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	133% 2000mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	12.6% 467g	7.12% 264g	3700g per day for Men 19-50 years

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

• Canned Cranberry Beans have 1.3 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Vitamin B1 and 1.4 times more Vitamin B6 than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Boiled All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin C per 500 kcal.
• Both Canned Cranberry Beans as well as Boiled All Types Kidney 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 Kidney Beans:

• Canned Cranberry Beans have 1.5 times more Calcium, 4.3 times more Selenium, 508 times more Sodium, 1.3 times more Zinc and 1.8 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Manganese than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Boiled All Types Kidney Beans have similar amounts of Copper, Iron, Magnesium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Cranberry Beans have 1.5 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Omega 3 than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Canned Cranberry Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.