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

Weight per 500 calories

• Boiled Cranberry Beans: 368g
• Boiled Kidney Beans: 394g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Cranberry Beans	27%	3%	70%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled 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	1.37% 0.44g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	21% 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	69% 90g	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	83.2% 31.6g	66.3% 25g	38g per day for Men 19-50 years
Protein	61.3% 34.3g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Cranberry Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.3% 0.77mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	190% 761μg	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	0% 0mg	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

	Boiled Cranberry Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	18.4% 184mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	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	96% 7.7mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	43.8% 184mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	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	71% 496mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	42% 1423mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	8.7% 4.78μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	0.25% 3.68mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	6.42% 238g	7.12% 264g	3700g per day for Men 19-50 years

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

• Boiled Cranberry Beans have 1.2 times more Vitamin B1 and 1.5 times more Vitamin B9 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B6 and more Vitamin C than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans and Boiled All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Boiled Cranberry Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Cranberry Beans vs Boiled Kidney Beans:

• Boiled Cranberry Beans have 1.3 times more Calcium than Boiled All Types Kidney Beans.
• Both Boiled Cranberry Beans and Boiled All Types Kidney Beans have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Cranberry Beans have 1.3 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Omega 3 than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled Cranberry Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.