Comparing Nutrients in 5 ounces Boiled Cranberry Beans with Salt VS Boiled Great Northern Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Cranberry Beans with Salt	27%	3%	70%
Boiled Great Northern Beans with Salt	27%	3%	70%

Macro Nutrients

	Boiled Cranberry Beans with Salt	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Energy	6.65% 193kcal	5.77% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.86% 0.15g	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	23% 30g	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	32% 12g	26% 9.92g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Cranberry Beans with Salt	Boiled Great Northern Beans with 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	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.52% 0.098mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.56% 0.73mg	6.03% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.83% 0.11mg	12.8% 0.17mg	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	36% 145μg	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	2.05% 1.84mg	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

	Boiled Cranberry Beans with Salt	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Calcium	7.1% 71mg	9.64% 96mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	39% 0.35mg	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	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	23% 0.52mg	32% 0.73mg	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	33.4% 234mg	700mg per day for Men 19-50 years
Potassium	16% 549mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	2.48% 92g	2.64% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cranberry Beans with Salt VS Boiled Great Northern Beans with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Cranberry Beans with Salt versus 5 oz of Boiled Great Northern Beans with 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 Boiled Great Northern Beans with Salt:

• 5 ounces of Boiled Cranberry Beans with Salt have 1.3 times more Vitamin B1 and 2 times more Vitamin B9 than Boiled Great Northern Beans with Salt.
• While 5 oz of Boiled Great Northern Beans with Salt contain 1.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Boiled Cranberry Beans with Salt.
• Both Boiled Cranberry Beans with Salt and Boiled Great Northern Beans with Salt provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• Both Boiled Cranberry Beans with Salt as well as Boiled Great Northern Beans with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Cranberry Beans with Salt vs Boiled Great Northern Beans with Salt:

• 5 ounces of Boiled Cranberry Beans with Salt have 1.3 times more Zinc than Boiled Great Northern Beans with Salt.
• While 5 oz of Boiled Great Northern Beans with Salt contain 1.4 times more Calcium, 1.4 times more Manganese and 3.2 times more Selenium than Boiled Cranberry Beans with Salt.
• Both Boiled Cranberry Beans with Salt and Boiled Great Northern Beans with Salt contain similar levels of Copper, Iron, Magnesium, Phosphorus, Potassium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Cranberry Beans with Salt have 1.2 times more Fiber than Boiled Great Northern Beans with Salt.
• Both Boiled Cranberry Beans with Salt and Boiled Great Northern Beans with Salt offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per five ounces.
• Both Boiled Cranberry Beans with Salt as well as Boiled Great Northern Beans with Salt provide inadequate amounts of Omega 6 in five ounces.