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

Macros Ratio

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

Macro Nutrients

	Canned Cranberry Beans	Boiled French Beans	Recommended Dietary Allowance
Energy	4.06% 118kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	25.4% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	1.4% 0.24g	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% 34g	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	35% 13.3g	38g per day for Men 19-50 years
Protein	14% 7.85g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Beans	Boiled French Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	6.3% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	11.4% 0.15mg	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	26.6% 106μg	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	1.9% 1.7mg	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 French Beans	Recommended Dietary Allowance
Calcium	4.8% 48mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	22.4% 0.2mg	18% 0.16mg	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	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	23.5% 0.54mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	15.4% 524mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	31.4% 471mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	2.97% 110g	2.55% 94g	3700g per day for Men 19-50 years

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

• Boiled French Beans contain 3.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.5 times more Vitamin C than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Boiled French Beans have similar amounts of Vitamin B3 and Vitamin B9 per 5 oz.
• Both Canned Cranberry Beans as well as Boiled French Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Cranberry Beans have 1.2 times more Copper, 1.4 times more Iron, 2.6 times more Selenium, 55.3 times more Sodium and 1.3 times more Zinc than Boiled French Beans.
• While Boiled French Beans contain 1.9 times more Calcium, 1.8 times more Magnesium, 1.9 times more Manganese and 1.4 times more Potassium than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Boiled French Beans have similar amounts of Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled French Beans contain 1.6 times more Energy, 5.2 times more Omega 3, 1.6 times more Carbohydrate, 1.5 times more Fiber and 1.3 times more Protein than Canned Cranberry Beans.
• Both Canned Cranberry Beans as well as Boiled French Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.