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

Macros Ratio

	Protein	Fat	Carbs
Boiled Cranberry Beans	27%	3%	70%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Cranberry Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	6.65% 193kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	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	26.7% 34.7g	25% 32.3g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.45g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Cranberry Beans	Boiled Kidney Beans	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.52% 0.098mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.56% 0.73mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.83% 0.11mg	13% 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	46% 184μg	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	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cranberry Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	7.1% 71mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	34% 0.31mg	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	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	23% 0.52mg	26.5% 0.61mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	16% 549mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	2.48% 92g	2.56% 95g	3700g per day for Men 19-50 years

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

• Boiled Cranberry Beans have 1.3 times more Vitamin B1 and 1.6 times more Vitamin B9 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B6 and more Vitamin C than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans and Boiled All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 5 oz.
• Both Boiled Cranberry Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled Cranberry Beans have 1.4 times more Calcium than Boiled All Types Kidney Beans.
• Both Boiled Cranberry Beans and Boiled All Types Kidney Beans have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Cranberry Beans have 1.3 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Omega 3 than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Boiled Cranberry Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.