Comparing Nutrients in 5 ounces Cranberry Beans VS Boiled Cranberry Beans

Macros Ratio

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

Macro Nutrients

	Cranberry Beans	Boiled Cranberry Beans	Recommended Dietary Allowance
Energy	16.4% 475kcal	6.65% 193kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.74g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	65.5% 85g	26.7% 34.7g	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	92% 35g	32% 12g	38g per day for Men 19-50 years
Protein	58.3% 32.6g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Cranberry Beans	Boiled Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.2% 1.06mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	4.56% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.7% 0.44mg	8.83% 0.11mg	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	214% 856μg	73.4% 293μg	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	0% 0mg	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

	Cranberry Beans	Boiled Cranberry Beans	Recommended Dietary Allowance
Calcium	18% 180mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	36.4% 0.33mg	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	88.6% 7.1mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	56.7% 1.3mg	23% 0.52mg	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	75.3% 527mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	55.5% 1888mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	46.8% 5.15mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.47% 17.6g	2.48% 92g	3700g per day for Men 19-50 years

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

• Raw Cranberry Beans have 3.6 times more Vitamin B1, 3.1 times more Vitamin B2, 2.8 times more Vitamin B3, 3.1 times more Vitamin B5, 3.8 times more Vitamin B6 and 2.9 times more Vitamin B9 than Boiled Cranberry Beans.
• Both Raw Cranberry Beans as well as Boiled Cranberry Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Raw Cranberry Beans have 2.5 times more Calcium, 3.4 times more Copper, 2.4 times more Iron, 3.1 times more Magnesium, 2.5 times more Manganese, 2.8 times more Phosphorus, 3.4 times more Potassium, 9.8 times more Selenium and 3.2 times more Zinc than Boiled Cranberry Beans.
• While Boiled Cranberry Beans contain 5.2 times more Water than Raw Cranberry Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw Cranberry Beans have 2.5 times more Energy, 2.7 times more Fat, 2.6 times more Omega 3, 2.7 times more Omega 6, 2.5 times more Carbohydrate, 2.9 times more Fiber and 2.5 times more Protein than Boiled Cranberry Beans.
• Both Raw Cranberry Beans as well as Boiled Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.