Comparing Nutrients in 5 ounces Canned Cranberry Beans VS Boiled Cranberry Beans

Macros Ratio

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

Macro Nutrients

	Canned Cranberry Beans	Boiled Cranberry Beans	Recommended Dietary Allowance
Energy	4.06% 118kcal	6.65% 193kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.4g	26.7% 34.7g	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	23.5% 8.93g	32% 12g	38g per day for Men 19-50 years
Protein	14% 7.85g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Beans	Boiled Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	4.56% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	8.83% 0.11mg	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	27.3% 109μg	73.4% 293μg	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	1.26% 1.13mg	0% 0mg	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 Cranberry Beans	Recommended Dietary Allowance
Calcium	4.8% 48mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	22.4% 0.2mg	36.4% 0.33mg	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	27.5% 2.2mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	23% 0.52mg	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	17.4% 122mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	31.4% 471mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	2.97% 110g	2.48% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Cranberry Beans vs Boiled Cranberry Beans:

• Boiled Cranberry Beans contain 5.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.7 times more Vitamin B9 than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Boiled Cranberry Beans have similar amounts of Vitamin B3 per 5 oz.
• Both Canned Cranberry Beans as well as Boiled Cranberry Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Cranberry Beans vs Boiled Cranberry Beans:

• Canned Cranberry Beans have 2.4 times more Selenium and 332 times more Sodium than Boiled Cranberry Beans.
• While Boiled Cranberry Beans contain 1.5 times more Calcium, 1.6 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Boiled Cranberry Beans have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Cranberry Beans contain 1.6 times more Energy, 1.7 times more Omega 3, 1.6 times more Carbohydrate, 1.4 times more Fiber and 1.7 times more Protein than Canned Cranberry Beans.
• Both Canned Cranberry Beans as well as Boiled Cranberry Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.