Comparing Nutrients in 500 calories French Beans VS Canned Cranberry Beans

Weight per 500 calories

• French Beans: 146g
• Canned Cranberry Beans: 602g

French Beans have 4.1 times more energy per 100g than Canned Cranberry Beans. It has high energy density when compared to other foods. Canned Cranberry Beans having average energy density.

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

Macros Ratio

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

Macro Nutrients

	French Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.94g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	69.7% 1.1g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	2.34% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	70% 91g	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	97% 36.7g	100% 38g	38g per day for Men 19-50 years
Protein	49% 27.4g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	French Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	19.6% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	25.5% 0.33mg	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	145% 582μg	116% 464μg	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	7.45% 6.7mg	5.35% 4.8mg	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

	French Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	27% 271mg	20.5% 205mg	1000mg per day for Men 19-50 years
Copper	71.3% 0.64mg	95% 0.86mg	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	62% 4.96mg	117% 9.34mg	8mg per day for Men 19-50 years
Magnesium	65.3% 274mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	52.4% 1.2mg	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	63.3% 443mg	74% 518mg	700mg per day for Men 19-50 years
Potassium	56.4% 1918mg	46% 1566mg	3400mg per day for Men 19-50 years
Selenium	34% 19μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.2mg	133% 2000mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.42% 15.7g	12.6% 467g	3700g per day for Men 19-50 years

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

• Raw French Beans have 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Canned Cranberry Beans.
• Both Raw French Beans and Canned Cranberry Beans have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw French Beans as well as Canned Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw French Beans have 1.3 times more Calcium, 1.4 times more Magnesium, 1.5 times more Manganese and 1.2 times more Potassium than Canned Cranberry Beans.
• While Canned Cranberry Beans contain 1.3 times more Copper, 1.9 times more Iron, 76.2 times more Sodium, 1.8 times more Zinc and 29.8 times more Water than Raw French Beans.
• Both Raw French Beans and Canned Cranberry Beans have similar amounts of Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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