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

Weight per 500 calories

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

Boiled Kidney Beans have 1.5 times more energy per 100g than Canned Cranberry Beans. It has average energy density when compared to other foods. Canned Cranberry Beans having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	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	69% 89.8g	70% 91g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	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	66.3% 25g	100% 38g	38g per day for Men 19-50 years
Protein	61% 34g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney 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	52.5% 0.63mg	19.6% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	19% 3.04mg	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	36.3% 0.47mg	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	128% 512μg	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	5.25% 4.72mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	13.8% 138mg	20.5% 205mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	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	109% 8.74mg	117% 9.34mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	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	77.6% 543mg	74% 518mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	46% 1566mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	133% 2000mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	7.12% 264g	12.6% 467g	3700g per day for Men 19-50 years

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

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

• Boiled All Types Kidney Beans have 1.4 times more Manganese than Canned Cranberry Beans.
• While Canned Cranberry Beans contain 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.
• Both Boiled All Types Kidney Beans and Canned Cranberry Beans have similar amounts of Copper, Iron, Magnesium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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