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

Macros Ratio

	Protein	Fat	Carbs
Boiled Cranberry Beans	27%	3%	70%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Cranberry Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	6.65% 193kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.17% 0.028g	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	24.4% 31.8g	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	34.7% 13g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Cranberry Beans	Boiled California Red 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.52% 0.098mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.56% 0.73mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.83% 0.11mg	11.3% 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	73.4% 293μg	26.2% 105μg	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	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	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.1% 71mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	45.5% 0.41mg	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	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	23% 0.52mg	19.6% 0.45mg	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	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	16% 549mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.48% 92g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cranberry Beans VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Cranberry Beans versus 5 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Boiled Cranberry Beans have 1.6 times more Vitamin B1 and 2.8 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.3 times more Vitamin B6 than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per five ounces.
• Both Boiled Cranberry Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Boiled Cranberry Beans have 1.3 times more Zinc than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.3 times more Calcium, 1.3 times more Copper and 1.4 times more Iron than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans and Boiled California Red Kidney Beans contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Cranberry Beans have 2.8 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled Cranberry Beans and Boiled California Red Kidney Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.
• Both Boiled Cranberry Beans as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.