Comparing Nutrients in 5 ounces Boiled Cranberry Beans with Salt VS Canned Black Beans low Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Cranberry Beans with Salt	27%	3%	70%
Canned Black Beans low Salt	26%	3%	71%

Macro Nutrients

	Boiled Cranberry Beans with Salt	Canned Black Beans low Salt	Recommended Dietary Allowance
Energy	6.65% 193kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.57% 0.096g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	18% 23.5g	130g per day for Men 19-50 years
Sugars	NA	0.45% 0.33g	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	32% 12g	25.7% 9.8g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	15.3% 8.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Cranberry Beans with Salt	Canned Black Beans low Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.52% 0.098mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.56% 0.73mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.83% 0.11mg	6% 0.078mg	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	73.4% 293μg	21.6% 86.5μg	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	4.25% 3.83mg	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	5.86% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cranberry Beans with Salt	Canned Black Beans low Salt	Recommended Dietary Allowance
Calcium	7.1% 71mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	30.2% 0.27mg	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	37% 2.96mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	23% 0.52mg	14.4% 0.33mg	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	27.3% 191mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	16% 549mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	2.48% 92g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cranberry Beans with Salt VS Canned Black Beans low Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Cranberry Beans with Salt versus 5 oz of Canned Black Beans low Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Cranberry Beans with Salt vs Canned Black Beans low Salt:

• 5 ounces of Boiled Cranberry Beans with Salt have 1.5 times more Vitamin B1, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.4 times more Vitamin B9 than Canned Black Beans low Salt.
• While 5 oz of Canned Black Beans low Salt contain 1.7 times more Vitamin B2 and more Vitamin C than Boiled Cranberry Beans with Salt.
• Both Boiled Cranberry Beans with Salt and Canned Black Beans low Salt provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled Cranberry Beans with Salt have insufficient amounts of Vitamin C
• Both Boiled Cranberry Beans with Salt as well as Canned Black Beans low Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Cranberry Beans with Salt vs Canned Black Beans low Salt:

• 5 ounces of Boiled Cranberry Beans with Salt have 1.4 times more Calcium, 1.2 times more Copper, 1.4 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 1.7 times more Sodium and 2.1 times more Zinc than Canned Black Beans low Salt.
• Both Boiled Cranberry Beans with Salt and Canned Black Beans low Salt contain similar levels of Iron and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Cranberry Beans with Salt have 1.5 times more Energy, 1.6 times more Omega 3, 1.5 times more Carbohydrate, 1.2 times more Fiber and 1.5 times more Protein than Canned Black Beans low Salt.
• Both Boiled Cranberry Beans with Salt as well as Canned Black Beans low Salt provide inadequate amounts of Omega 6 in five ounces.